Group Warm-up:

  • 5 mins Rolling out

2 Rounds:

  • 10-15 Ring Dips or Push-ups
  • 10-15 Split Squats/side [32x0]
  • 15 Band Pull Aparts
  • 10-20 Box Jumps

Strength: A1. Ring Dips 4  x8-10 - rest 60sec A2. Ring Row 4 x 8-10 - rest 90sec

Metcon: Helen 3 Rounds of: 400m run 21 KB Swings (Rx 24kg) 12 pull-ups

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