A) Back Squat 5×3




Med Ball Squat Jump Throws across gym to partner, 5 each


Walk round outside of gym,


B) 5 sets

10 Goblet steps ups (5es)




Seated russian twist with med ball, throw to partner as you rotate. 10 one direction then swap for 10 in the other direction.


C) 10min AMRAP


Weighted Lunge walk across gym, KB in a goblet hold,


D) Max effort hang. When you drop hold an active squat until last person drops