Warm up:
8 minutes
Run 400 m
Then w/remaining
:20 reverse plank
:20 hollow hold
8 Cossack squats
8 hanging shrugs
A. Class
B. Weighted glute bridge ups
4 sets of 12
full 2 min rest between sets
C. 4×400 m run+3/2 muscle ups
2 min rest between efforts
Into 4×200 m run+10 wallballs 30/20