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Samson stretch > Spiderman lunge > Pigeon stretch
2 Rounds, following the length of the gym:
Sidestep leading each leg
10m High knees into jog
10m Flying start
20 Minute AMRAP
30m Farmer’s carry 32/24kg held in each hand.
Complete as a relay, in teams of 3-4.
10 minutes to find a 1RM Front Squat.
10 minutes to find a 1RM Push Press.
10 minutes to find a 1RM Power Clean.
500m Row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, and 10 Pull Ups.