Warm up

200m Run
20 SPC
20 HR
30 sec OH KB hold
200m Run
20 banded press
20 banded PA’s
20m banded walk
200m Run

“Joker”

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (90/60kg)

Body Armor

4×7: Weighted Strict Ring Dips
3×7: Pausing Kettlebell Goblet Squats
2×50: Sit-Ups