750 m row - 10 minutes
15 HSPU
10 lunges
5 strict ring pull ups
Ready
Tabata Side plank - pulsing
Right side - 4 mins
Left side - 4 mins
Strength
Back Squat
Find your 1 rep max
Metcon
21-18-15-12-9-6-3
KB suitcase deadlifts - 32/24kg 1 in each hand
Box jump overs 30/24inch
KB front rack lunge - 32/24kg 1 in each hand
total reps
22 min cap
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