50 x Box Jumps

40 x Kettle Bell Swings

30 x Sit-ups

400m Run

10x Pull-ups

10 x Salm Ball

Photo: Keith Harris & Orvil wishing they could fly. I can’t, you can, I can’t!!!

5 Burpees

10 Press-ups

15 Squats

On the minute, every minute, for 30 minutes do:

5 Pull-ups

10 Press-ups

15 Squats

Continue until you are unable to complete each round under 60 seconds.

Wall Ball 50-40-30-20-10 Reps

Tuck Pull-ups 25-20-15-10-5 Reps

30-25-20-15-10-5 Reps for Time of:

Sit-ups

Back Extension

Knees to Elbows

KB SDLHP (max weight)

5 Rounds for Time of:

Run 400m

24inch Box Jump x 30 Reps

30 x Wall Ball (10/5kg)

50 x KBSDLHP (32/20kg)

50 x Sit-ups

50 x Squats

50 x Kettle Bell Swings (24/16kg)

For Time 70 Reps of:

Squats

Press-ups

KB SDLHP (max weights)

20kg Bar Push Press

Box Jumps

KB Swings (max weights)

Pipe OHS

Knees to Elbows

Med Ball Cleans (5/10kg)

Pull-ups or Ring Rows

Wall Ball (5/10kg)

Sit-ups

Slam Ball (5/10kg)

Double Unders

Finish with 700m Run + 1 Burpee.

60 minutes to complete all exercises!!!

50 KB SDLHP (20/32kg)

50 x Sit-ups

50 x Squats

50 x KB Swings (16/24kg)

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