1. Warm Up: General Warm Up

2. Skills Training: Hand Stands (Holds/Press Ups/Walks, etc).

3. 2 Minute Prowler Test:

Prowler +50/30 - Max Distance in 2 Minutes

The Male and Female that move the prowler the furthest distance within the 2 minute time cap will win themselves a prize!

4. Conditioning:

Dean asked if we could have a workout consisting of 5 stations with 5 minutes on each station.... You know I am always willing to carry out good ideas like this one! Because I'm not as cruel as Dean, we will have 5 stations but each station will only be of 3 minutes duration!

Pairs workout; AMRAP in 3 mins for each couplet, one person on (a) and one on (b), swap when (b) is completed, score is the total number of body weight movements (a):

Couplet1:
(a) Wall climb
(b) 10 Tyre Flip Jump Throughs

Couplet 2
(a) Squats
(b) Row, 200 m

Couplet 3:
(a) Mountain climbers
(b) 40m Sled drag 75/50

Couplet 4:
(a) Burpees
(b) 100m Sprint

Couplet 5:
(a) abmat Sit Ups
(b) 12 KB Russian Swings 32/24

5. Recovery