Min 1 – Run 200m
Min 2 – Banded split squat right + left (switch at 30 sec)
Min 3 – Dead bug
Min 4- Hang on bar + active shoulders every 5 sec (push back) , if you let go before the end of the minute, hold the top of push up position until the end of that minute.
Front Squat; build, then 5x 5 (across, AHAP)
21 Kettlebell Swings (24kg/16kg)
12 Pull ups