Warm-up:

200m Run then 2rds of:

10 Donkey Kicks

6 Strict Chin-ups or Chest to Ring Pull-ups

Skills:

Every minute on the Minute x 9min

1) Rope Climb x 1-2 reps

2) Sandbag Squat x 6-8 (heavy)

3) Handstand Walk x 25ft or Handstand Marching x 20

Workout of the Day:

Hell’ish Helen

3rds

600m Run

30 Kettlebell Swings (53/35)

15 Pull-ups