A) For time:

21 – 15 – 9

Kb siwngs – up to 32/24kg

Box jump overs

B) 3 sets/super set:

8-10 RDL

10-12 Weighted glute bridges

C) For time:

200m Single db suit case carry – up to 22.5/15kg (left hand only)

20 Alt db snatches

200m Single db suit case carry (right hand only)

20 e.a Single db shoulder to overhead (all left then all right)

200m Single db suit case carry (left hand only)

20 Single db alt devils press

200m Single db suit case carry (right hand only)

50 Wall balls

400m Double kb farmers carry – up 24/16kg