General Warm-up
Then…
Every 90sec x 5 Sets AB 9/6 Cals + 12 Air Squats
Every 90sec x 5 Sets 45 Double Unders + 10 Wall Facing Shoulder Taps
Then
Glute Bridge Ups – 5 x 12 (Build)
2 Rounds for time of: Run 400m
16 Alternating DB/KB Thrusters (8/arm)
Run 400m
16 KB/Db Walking Lunge (50/35)