Warm up

200m run
20 Banded GMs
20 SPCs
20 Swimmers
200m run
20 SA Swings
20 Weighted GBs
20 SA thrusters
200m run
20 SPCs
20 Weighted GBs
5 Tempo Wall Squats
30 Sec Keg Stretch

Back Squats

Building to a heavy single
EMOM x 5
x 3 Back Squats
EMOM x 4
x 2 Back Squats
Every 2mins
x 1 Back Squat

Midline

Tabata weighted Sit-Ups
Rest 1:00
Tabata super-man Rocks