1000m run warm up with squats, push ups etc

Skillion Run with Squat hold at each flight of steps

TABATA:
- 8 Rounds
- 24" Box Jumps
- Squat Hold
- rest 3mins
- 24" Box Step Ups
- 32kg KB Thruster

10min AMRAP:
- in teams of two
- 30m x 24kg KB Swing Throw (alternating throws)
- 200m Beach Run (both run)
- 30m x 24kg KB Swing Throw (alternating throws)
- 10 Burpees (share equally)

10min AMRAP:
- in teams of three
- share work equally, all run at same time
- 30m x 30kg OH Sandbag Lunge
- 100m x 30kg Sandbag Run
- 15 x 30kg Sandbag G2O
- 100m x 30kg Sandbag Run
- 30m x 30kg OH Sandbag Lunge
- 15 Burpees