Warm up: 2x
30 hollow rocks
30 single leg glute bridges(15/15)
30 air squats
3 min chill bike
A. 25 min cap
15-30-45-60-45-30-15
Unbroken wallballs 20/14
15 unbroken chest to bar
B. 3x
1 mile bike
500 m row
Rest 1 min
1 mile bike
400 m run
Rest 2 min
C. 4 sets
10 Underhand Barbell Rows
200’ kettlebell farmer carry
20 ghd sit-ups
D. Class if you need it.