Strength (15-40)



3 sets of 30 secs on/30 secs off

Hollow Hold/Plank

Superman extensions

Side Plank

Side Plank

V-snap/Buttefly kicks

Rest 2 minutes between sets


Conditioning (45-55)


AMRAP 20 minutes

5m HS Walk *

5 x 5m Gasser shuttle Run

Rest 1 minute


* 10 shoulder taps from HS Hold/

20 shoulde taps from front support


Gasser shuttle = drop to ground

at each end of each 5m shuttle