WARM UP

5 mins easy Bike/Row/Ski/Run
Then
5 Rounds
15 x Kettlebell Swing
20 x Air Squat

PWR

3 x 3 Seated Box Jump
60 seconds rest between sets
Then
5 x 5 Deadlift 70-80% 1RM
3 mins rest between sets
Then
4 x 10 DB/KB Bulgarian Split Squat (each side)
1 min rest between sets

FINISHER

10 min AMRAP
100m Heavy Farmers Carry
10 x Ball Slam

Fri 23