2 rounds
30sec Wide bar hang
30sec T-Spine over roller/wall ball stretch
30sec bottom of squat hold/stretch and alternate reach towards the roof

Strength / Skill
Warm-up split squats
2 rounds:
6-8 heavy Barbell split squat each leg
20sec jumping switch lunge
20sec jumping squats
Rest 2min between rounds
Met Con Mbah Xfit (Time)
In pairs:
75sec on/75sec off: (you rest/partner works)
For 15mins: (6 sets each)
15 bench/floor press @ 45/70kg
Max cal machine in time remaining

Team score is total cals

Accessory Work
3 rounds
20 reverse crunch
20 banded tricep push downs

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