10 Arm rotations each direction
5 Ring dips or push-ups
10m Spiderman lunge
1000 Metre row buy-in
15 Back squat 60/40kg
Back squat is to be taken from the floor.
Build to a 2 rep max in 15 minutes, then 1x max reps at 80%
150 Kettlebell swings 24/16kg