Warm up
3 R x 30”ON : 30” OFF
- Hands off Push ups
- lunges
- Shoulder Tap

3 min rest

Cut off - 20”
5 Round
- 100 Double under / 200 Skipping
- 30/20 Burpees box over @ 24”/20”

3 min rest

AMRAP 8
- 4 Hands off Pushups / Handstand Push ups
- 8 Kettlebell Swing @ 32/24kg
- 12 GHD sit ups/ toes to bar/ hanging knee raises/ lying leg raises