10 Air squats
10 Hollow rocks
Minute 1: 15/12cals
Minute 2: 45s plank
Minute 3: 30 Double unders
Rest remaining time in the minute
Squat snatch 70/45kg
Take no more than 15mins to find.
Shuttle run 48m out, 48m back.
Only a foot touch is required at each line.
Rest 45s between each effort.
Start 2 rubber squares forward of the line in the gym to cover 48m instead of 50m.
Aim to complete each effort within 16-20s. Record the number of successful rounds in the score section.