Warm-up:

200m Run then 3rds of:

Rope Hang Knees to Armpits x 6

Single Leg Kettle Bell Romanian Deadlift with Row x 6 each

Hand Plank Shoulder Taps x 14

Skills:

Every Minute on the Minute x 12min

1) Rope Climb x 1-3 reps

2) Alternating Reverse Kettlebell Lunges x 12

3) Wall Walk x 2 + 20sec Nose to Wall Hold OR 40ft Handstand Walk

Workout of the Day:

50 Calorie Assault Bike for time

Finish:

3 sets

Banded Hamstring Curls x 25 fast

Flutter Kicks on Kettlebells x 30sec

Supine Plank Hold x 30-45sec