15 Front Squats (115/80)
100m Run
Clusters (115/80)
Bar Over Burpees
100 Wipers (miniumum of 4 sets)
10 Box Step Overs
15 Push Ups
20 Sit Ups
Complete a 400m Run every 4 minutes
Goblet Squats (55/35)
Single Arm DB Hang Clean & Jerk (55/35) (rt arm)
Goblet Squats (55/35)
Single Arm DB Hang Clean & Jerk (55/35) (left arm)
1 min OH Medball Lunge
1 min Plank
1 min Medball weighted box dips
1 min Plank
1 min Medball Split Jumps
1 min Plank
1 min Medball V-Ups
1 min Plank
1 min Rest (at the end of each round)