A. 30-20-10 Push Press Pullups B. 7 Blue Band Sprints

5 rounds for time: 400m Run 15 Kettlebell Swings 10 Burpees

Running drills revision For Time: 200m Run 15 T2B 200m Run 12 T2B 200m Run 9 T2B

AMRAP 20 mins: 100m Run 12 Wall Balls 8 Pullups

A. 21-15-9 Deadlift Box Jump B. Tabata Hollow Rocks

Push Press 3-3-3 Push Jerk 3-3-3

For Time: 600m Run 10 Pullups 20 pushups 30 situps 400m Run 10 Pullups 20 pushups 30 situps 200m Run 10 Pullups 20 Pushups 30 Situps