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