Quick 15mins pre outdoor blast:
Towel Chin Ups (Strict)
- 3rounds x 10 reps
- few hang cleans, shrugs, push press at 60kg between rounds

Bear Complex - 20kg, 30kg, 40kg

Outdoor Ses:

• 3 x 40m shuttles - 85%, 90%, 95%

Max Strict Push Ups (2secs up, 2 secs down):
- 30secs, 20secs, 10secs
- rest 30secs between each interval

• 30m Bear Crawl + Broad Jump Back
• rest 1min
• 20m Bear Crawl + Lunge Back
• rest 1min
• 10m Bear Crawl + Squat Jump back

12min AMRAP:
- 50 single unders
- 5 Burpees
- 25 Sit Ups
TOTAL = 9 Rounds + 23 Sit Ups

1min Max Effort:
- 30m, 20m, 10m Shuttle Run - repeat until 1min up
rest 1min
45secs Max Effort:
- 20m shuttle run - keep repeating until time up