1. Warm up/mobilise

2. Conditioning:

Row 1000m
20 Back Squats 60/40
20 KB Swings 24/16
20 Pull Ups
20 Press Ups
Run 800m 
20 Box Jumps 25"/21"
20 Hollow Rocks
20 Wall Balls
20 Burpees

3. Recovery

 

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