Warm up
200m run
200m ru Crawl
20m Bear Crawl
20 Weighted GBs
20 Banded P/A
20 Banded Presses
200m run
20 SA Swings
20 SA Thrusters
20m Burpee Broad Jumps
20m Spider-man
200m Run

Class
WARMUP SETS
Take 3-5 Sets to Build to 60%
PUSH PRESS COMPLEX
On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses
Scoring: Load

“30 ROCK”
AMRAP 20:
30 Kettlebell Swings 24/16kg
30 Push Presses 42.5/30kg
21/15 Calorie Bike
30 Toes to Bar
Scoring: Rounds + Reps