Warm up

200m run
20 Kipping swings
20 Hollow Rocks
20 SPC
200m run
20m Spider man
20m SL hop
20m Burpee Broad jump
200m run

Class
“Air Walker”
5 Rounds:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief” 62.5/42.5kg
1 Round of “The Chief”:
3 Power Cleans + 6 Push-ups + 9 Air Squats

Body Armor
3×20 Banded GM
3×20 Banded P/A
3x1min Plank