[A] 7 Rounds of:
80m Prowler push (20kg)
Rest 2 Minutes

[B] 3 Sets of max reps:
Ring Dips
Rest as needed between sets


Calf Stretch
Samson Stretch
20 x Air Squat
3 Rounds of:
20 x Mountain Climbers
10 x Single leg Glute Bridge
5 x V-ups
10 x Back Extention
5 x Broad Jumps
20 Seconds Handstand Hold
Jog 200m

Reduce weight on prowler
Replace Ring Dips with your choice of Banded Ring Dips, Bar Dips, Banded Dips or Ring holds in the extended position.