Warm Up:
– 1 Minute Row
– 15 Air Squats
– 1 Minute Frog Stretch
– 10 Ring Rows
– 1 Minute Front Rack Mobility
3 x 5 Front Squat
4 x 8 DB Bench Rows Per Arm Between Sets
Then
2 Rounds (20 Minute Time Cap)
– 90m KB Walking Lunge @ 16/12kg (9 x 10m)
– 60/50 Cal Row
– 30 Burpee – Jumps To Touch Pull Up Bar
**For Lunge hold KB in front rack, change sides every 10m.