Warm up

200m Run
20 SPC
20 Banded GM’s
20m Spiderman stretch
200m Run
20 SPC
20m Broad jumps
20 Ring rows
200m Run
20 SPC

Conditioning

“Two Tone”
30-20-10:
Hang Power Clean (42.5/30kg)
Calorie Bike

Directly into…

10-20-30:
Deadlifts (70/50kg)
Calorie Row

*Women complete (21-15-9, 9-15-21) on machines

Midline

4 Rounds:
:20 Ring Dip Support Hold
:25 Hollow hold
:30 Hand Stand Hold