All levels
Tabata x 2
4 point plank holds
3 sets of complex:
RDL x 6
Front squats x 6
Push press x 6
Good mornings x 6
Rest as needed between each set
Teams of 2, alternating complete rounds
3 rounds each
250 m row
100 m farmer walk 24kg/20kg
(Sub Russian step ups x 10 each leg if raining)
50 DU
