Warm up

200m run
20 SPC
20m Banded walks
200m run
20 Kipping swings
20 Hollow rocks
20 SPC
200m run
20 Hollow rocks
20 Super mans
20 SPC

Class & Gz

SKills

Handstand walks
Rope climbs
Pull ups

Conditioning

“Tiger Blood”
3 Rounds:
10 Clean and Jerks 62.5/42.5kg
400 Meter Run