Run 200m backwards
Dynamic Warm-up


Weighted Ring Dips 5x5, 3 min rest between each set

Rest 5

Run: 4x 400m all out sprints with 5 min rest between

Rest 5-10mins

Tabata x 8*:
Kettlebell Swings 35#

*20s on, 10s off, repeat 16 times. Alternate exercises each round. Score is combined round with least reps for both exercises.

Pic: Atlas Stone making...

**Station guys: If you don't have rings or dip bars, put your hands behind you on a bench/wall/anything, elevate your feet, stack something heavy on your lap and get some! If you don't have a dumbbell or kettlebell for the swings, do them with a jug of water or something similar. Burpees: squat to push-up (chest to ground) to squat jump with clap at top.

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