1. Warm up / mobilise
2. Strength
3 attempts to cover 40m with max weight Prowler - Time cap is 30 secs per attempt
3. WOD
Team WOD (2 Teams)
3RFT
60m Prowler Push (50/30)
25 KB Swings (24/16)
20 Goblet squats (24/16)
15 Press-up
Athletes will follow on from each other with only one person on an exercise at any one time - no overtaking.
All members of a team must complete all exercises for each round.
4. Recovery