500 M row – 2 x 1 min ME cals

Back Squat ladder- 10 reps add 5kg
9 reps add 5 kgs – 8 reps add 5 kg
etc ……

“WEIGHT PLATE ALLSORTS”

50 WP GTO
40 WP Russian Twist
30 Burpee 2 WP
20 WP Front Raise
10 WP V Up
20 WP Push Press
30 Burpee 2 WP
40 WP OH Lunge
50 WP Sit Up

RX MEN 25 – 20 SIT UP/FRONT RAISE
RX WOMAN -20 – 15 SIT UP/FRONT RAISE

30 min cap