Warm up

200m Run
20m Bear crawl
20 Ring rows
20 Banded GM’s
200m Run
20m Broad jumps
20 Glute bridges
20 Banded press
200m Run

Conditioning

In Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean and Jerks (22.5/15kg)
10 Medicine Ball Squat Jumps (20/14)
12/8 Calorie Bike

*Switch After Completing Full Rounds. Dumbbell Changes Arms After 4 Reps.