200m Run then 3rds of:

10 Elbow Plank to Push-up Transitions

10 Alternating Curtsy Squats

30sec Handstand Hold or Nose to Wall Handstand Hold

Strength: 4 sets

1a) Barbell Front Rack Alternating Reverse Lunges x 12 reps @20X1

1b) Strict Handstand Push-ups or L-seated Dumbbell Press x 5-7 reps


3rds of

12 Push Press 95/65

200m Sprint

Rest exactly 2min then,

3rds of:

12 Sumo Deadlift High Pull 95/65

10 Lateral Burpee Over the Barbell

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