Warm up
200m run
20 Banded P/A
20 SA KB Swings
20 SA Thrusters
200m run
20 SL RDLs
20 Tempo Goblet squats
20m Spider-man
200m run

Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.

“Wall Street”
3 Rounds:
800m Run
40 Russian Kettlebell Swings 24/16kg
40 Wallballs (20/14) *Females to a 9′ Target