A. Warm Up
10-12 Minutes of line drills then 5 minutes to warm up deadlift.
B1. Romanian Deadlift (4 x 6)
4 seconds down; rest 30s before B2
B2. Seated Arnold Press (4 x 10)
Seated with back supported, start lift with palms supinated at chest level, then press and rotate to pronated grip as you press overhead.
Rest 30s before B3
B3. Ring Plank
4 sets of 45 sec- 1 min
45 sec rest after before round 2
4x60s if able. Start a new round of B1-B3 every 5 minutes for 20.
C. Metcon (AMRAP - Rounds and Reps)
10 Minute AMRAP:
12 Wall balls @ 20/14