Warm-up
3x 15m bearcrawl
10 scapula pull ups
5 plank to push up each arm

3x 1min plank
30 sec side plank each side

Basic Strength
Shoulder Press (1×2)
3×10 @50%
Kettlebell Row (1×2)
kb row
12 – 2 each arm
*rest 1min between setsl
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 20
600m run
300m one handed farmers walk 24/16
15 kb squats 24/16

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