| A) OPEN GYM |
| B) 5 rounds @ conversational pace |
| 3:00 Row / AD / 600m run |
| 1:00 box step ups |
| 1:00 singles |
| 100ft Waiters carry / each arm (down&back x2) |
| C) Running intervals – aim for consistent times /set |
| 8x400m run rest 1:1 |
| walk as you are resting |
| D) Kipping/Butterfly PU progression |
| 4 rds for quality – rest as needed |
| 2.2.2 Small+med+big kip swings |
| :30 weighted hollow angels |
| 5 DBL leg box drill + 5 single leg box drill |
| :30 weighted arch angels |
