2 rounds:
Run 200 m
10/10 Single Glute Bridge
12 scap pull ups
10 Romanian Deadlifts

Max distance Broad jump for distance
Continue with attempts until two consecutive jumps cannot beat the best distance.
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Met Con (Time)
3 rounds:
400m run
21 OH KB swings
12 pull-ups

ADV – 24/16kg
BEG/INT – 8/12/16kg

Accessory Work
35/50 Deficit Push-ups @ 20 bumpers
Every break complete
15 inverted bar rows

2-3 rounds with 1min rest between each round:
12 burpees
20 sit-ups
20 hollow rocks

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