Warm Up:

500m Row

2 x 10 Pull Ups

25 Air Squats

25 Hollow Rocks

2 x 30sec Plank

2 x 30sec HSPU Hold

50 Double Unders (200 Singles)

Dynamic  -


      High Knees

      Jog in Place

      Butt Kickers

PVC/Band Work


10 Minute to work a weakness or Stretch & work mobility



5 Rounds For Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

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