Warm Up

Every 3mins x 4 sets 

Run 100m 

10 Single Leg Cone Touches/leg 

10 Goblet Squats Light


RNT Reverse Lunges
Goblet Loaded   4-5/leg; rest 45sec x 3

KB Complex

2 sets each side

5 1-arm KB Sit Up   https://www.youtube.com/watch?v=_i73jABXXtk
5 Single Arm KB Z Press   https://www.youtube.com/watch?v=zcUg776Cr2Q

rest 45sec and switch to the other side

Every 4:00 for 16:00 

complete one round of
400m run
250/200m row
15 unbroken wall balls  20/14