1. Warm up / mobilise

2. Strength

GHD Back extensions 5-5-5-5-5

3. WOD

08:00 Endurance

For time

Run 800m

100 Push Ups

75 KB Swings (24/16)

50 Sit Ups

25 Back extensions

800m Run

09:00 CrossFit WOD

Partner AMRAP 20

60 Wall Balls (20/14)

50 Double unders

40 Air Squats

30 T2B

20 Back extensions

10 Ring Rows

4 Recovery

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