Warm Up:
2 Sets
10m Monster Band Walk forward and backwards
12 Banded Goblet Squats
12 Supine Band Lat Pull Over

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3 Sets:

A1) Front Rack Back Lunge: 16-20reps alternating legs; rest 60sec

A2) False Grip Ring Rows (rings close each other): 8-10reps; rest 60sec

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3 Sets:

B1) Dual KB Front Rack Squat: 8-12 reps; rest 60sec

B2) Bent Over Row: 8-12reps; rest 60sec

• Every movement (A&B): Fast Up - Slow Down

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7min AMRAP

15 Double Unders
10 Walking Lunges
5 Renegade Rows 22,5/15 Kg’s

rest 3mins

7min AMRAP

4 Burpee Pull Ups ( scale: Burpee Target Jump)
8 Wall balls
12 Abmat Sit Ups