|start em young|
Warm up: run 400m, then dynamic movements, then 3 rounds of 5x pull up, 10x push up, 15x air squat.
Work capacity: Complete 21-18-15-12-9-6-3 of the following...
KB swings (32kg/24kg)
Push press (40kg/30kg)
GHD sit ups
Core: 3 rounds - 20x sledge strikes, 60 sec plank, 10x Russian twist each side, 5x RDL (heavy).