A1) 5-7 glute hamstring walk outs, rest :30-1:00
A2) :30-:45 Dual KB Front rack wall sit
rest 1:00 x 3
B1) :20-:30 L-sit / tuck (parallette/Boxes), rest :30
B2) 4 moderate-tough Deadlift, pause at bottom
no touch n go. rest 1:00 x 3
C) 3 Rds FT
20 HPC (135/95) (115/75)
15 Burpee Over Bar
10 Deadlifts
125m run (Shed and back)
C) CORE
:45 plank, :15 sec rest
:45 right arm plank, :15 sec rest (scale up, incl leg raise)
:45 left arm plank, :15 sec rest
15 ABMSU
Rest 90 sec x 4 RDS