Warm up – Chumbawamba tubthumping- burpees

Obstacle course race-
Row of walls→ Rope swing→ rings→ green rig→ green monkey bars
Orange rig→ tire hop through→ ninja steps→ back to start

12 min Amrap

over the shoulder rope pull sled length of turf x2
Wreck bag push x 2
Rope climb or 3 rope up/downs
Obstacle of choice
Bear or spiderman crawl length of gym with plate

5 min EMOM

8 ball slams
1 lap
Plank hold

TBT -ABS

Strength and Conditioning

Back Squats 

• 1×10
• 1×8
• 1×6
• 3×3
• 1×15

Strength circuit: 3 rounds:

• 8 /side Bulgarian split squat
• 8/side Cossack 
• 8 good mornings 
• 3 rounds:
• 20 cals bike
• 40 walking lunges
• 20 ball slams 
• 40 bike crunches
• 20 touch down squats