3mins: Skipping

2mins: Paleo Chair hold

FGB: 45secs at each station, rest 45secs once completed 200m run
- 30" Box Jumps
- 200m run
- rest
- Ring Inverted Rows (feet on top of kerb, both hands on single ting)
- 200m run
- rest
- 16kg KB Swings
- 200m run
- rest
- Parallette Push Ups
- 200m run
- rest

2mins Stair Run Relay (teams of 4)
rest 2mins
1min max Air Squats
1min Max Push Ups

1min Max Pull Ups
rest 1min
40secs Max Pull Ups
rest 40secs
20secs Max Pull Ups

50m Lunge + 50m Run

1min Squat Hold (back against wall)
Rest 45secs
30secs Squat Hold
200m Run