Warm up

200m Run
20 Kipping swings
20 Hollow rocks
20 Super-mans
200m run
20 Wall balls
20m SL hops
20m Burpee broad jumps
200m run

Class

Barbell Cycling
On the 0:00…
15-12-9:
Front Squats 40/30kg
Burpee Box Jumps (24/20)

On the 4:00…
12-9-6:
Front Squats 50/35kg
Burpee Box Jumps

On the 8:00…
9-6-3:
Front Squats 62.5/42.5kg
Burpee Box Jumps

Midline
Not for Time:
20 Toes to Bar
40 Hollow Rocks
80 AbMat Sit-ups