Warm up
200m run
20 SPCs
20 Hollow rocks
20 SL Hops
200m run
20 SPCs
20 Wall balls
20 SPCs
200m Run
20 Hollow rocks
20 SPCs

Class
Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 75%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%

Midline
3 Sets:
20 Weighted AbMat Sit-Ups
100m KB Farmers Cary x2 24/16kg
Rest 2:00 between efforts.