1. Warm-up / mobilise

2. Buy-in

Team Prowler Push

Both teams mixed gender. 5 minutes to move as much weight as possible. E.G 10 lengths of the box with 50KG = 500KG. One person working at any one times - divide the work up as you want.

3. WOD

'Saturday Morning Fever'

In 3 Minutes

5 x KB Snatch (Left Hand - 24/16)

5 x KB Snatch (Right Hand - 24/16

7 x Wall Ball (20/14)

(Rest for the remainder of the 3 minutes)

In 6 Minutes

5 x Wall Walks

10 x Goblet Squats (24/16)

15 x Burpee

200m Sprint

(Rest for the remainder of the 6 minutes)

In 9 Minutes

5 Rounds of:

5 x Pull-ups

7 x Push-ups

9 x Squats

10m Bear Crawl

Then Finish with...

The Big 40 Double Unders

4. Recovery