A) 3 Sets/super set:
8 Goblet step ups e.l
Max strict pull ups (use a band or go to ring rows if less than 3)
60 Sec hollow body hold
–
B) Every 3mins x5 Rounds:
400m Run
(Scale to 300m if this takes longer than 2:30)
–
C) 5min AMRAP:
10 Wall balls
6 Burpees
2 Bar muscle ups
-2:30 Rest-
5min AMRAP:
10 e.a Single db shoulder to overhead – up to 25/17.5kg
6 Burpees
2 e.a Single db front squat
(move fast and try not to stop)
