1. Warm- up / mobilise
2. Strength
5 Rounds NOT for Time (In pairs or triplets)
5 x Back Squat
5 x Ring Rows (Make as challenging as possible)
3. Conditioning
'Lucky 7's'
AMRAP 7
7 x Box Jumps (24/21)
7 x Burpee
7 x KB Swing (24/16)
4. Recovery
1. Warm- up / mobilise
2. Strength
5 Rounds NOT for Time (In pairs or triplets)
5 x Back Squat
5 x Ring Rows (Make as challenging as possible)
3. Conditioning
'Lucky 7's'
AMRAP 7
7 x Box Jumps (24/21)
7 x Burpee
7 x KB Swing (24/16)
4. Recovery