Warm up
200m run
20 Banded GMs
20 Banded P/A
20m Spider-man
200m run
20 SL RDLs
20 SA Swings
20 Swing arounds
200m run
20 SA Thrusters
20 Swings
20m Burpee Broad Jump

Class
Back Squat
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%
3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%
3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%

Body Armor
Part A – 3 Giant Sets:
20m Single Arm OH Walk (left)
20m Single Arm OH Walk (right)
7 Inverted Pausing Rows (2s pause)
Rest 1:00 between sets.
Part B – 3 Giant Sets:
9 Sumo Deadlifts
20m Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.