TABATA:
- 4 rounds each
- Air Squat, Push Up, Sit Up, Burpee

FGB:
- 1min each station
- 3 rounds
- Ring Rows
- Parallette Dips
- 8kg Med Ball Squat Cleans
- 24kg single arm KB Swing
- 24" Box Jumps
- rest

In teams of 3:
- 6 rounds (so each person does 2 of each movement for the 50m)
- one person = 50m 24kg KB Farmers Carry (each hand)
- other person = 40kg OH Barbell Walk
- other person = rest at start line
- once both people have covered 50m, third person sprints the 50m
- then each person must complete:
- 10 x 24kg KB Swing
- 10 x 40kg Deadlift
- 10 x Push Ups
- then immediately into:
- 3 rounds:
- 45 x 8kg Wall Balls (share work evenly, one person doing wall balls, one holding a straight arm plank and one resting)
- 90 DU's (one person doing DU's, one holding air squat, one resting)