Warm up: 10 burpees, 400m run
Mobility: 10 pass throughs, 10 OH squats, 10/10/10 arm circles
Strength: 5 sets of 5 reps BB press and 20 band ab pull down crunches
20/10 x 6 x 6
- DB thrusters
- DB squat thrust
- KB swing
- KB swing
- Knee tuck jumps
- Knee tuck crunches
Finish: row 500m x2
