Warm Up
2 rounds
200 meter Jog
7 arm circles forward/backwards
7 push ups to downward dog
7 jumping air squats
Fore arm stretch
2 minutes stretching own

Workout
5 Rounds for Time:
15 Dual Dumbbell (DB) or Kettlebell (KB) Deadlifts
12 Bumper Plate shoulder press
9 Toes to Bar
50 meter walking lunge with Bumper Plate

Accessory Work
4 sets
20 secs Hollow rock
10 secs rest
20 secs Superman
10 secs rest

Cool Down
Cadet lead PRT