Warm up
200m run
20 Hollow rocks
20 Kipping swings
20 Super mans
200m run
20 SL hops
20m Burpee broad jump
20 hollow rocks
200m run

Class & Gz

“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats 22.5/15kgs
15/12 Calorie Assault Bike

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups