WORK CAPACITY




Warm Up:
5 minutes foam roller

3 rounds of
BB RDLs
BB Upright Row
BB Push Press
BB Back Squat
BB Good Mornings

1) Max rounds in 10 minutes of:
10 - 20kg KB/DB Swings
 6  Push Ups
 6  Ring Pull Ups
 6 - 20kg KD/DB Lunges (3L/3R)

once complete, rest 5 minutes then

2) Max rounds in ten minutes of:
10 Ball Slams
  6 Burpees
10  20kg KB Summo Deadlift
  6 MB Sit Ups