A. Every 2 Mins for 40 Mins

5 Rounds of:
0:00-2:00 300m Run
2:00-4:00 20m Burpee Broadjumps
4:00-6:00 20/25 cal Row
6:00-8:00 30m KB FR walking lunges (2x12/20kg)

-> scale to work 1:15-1:30 mins for each set

A. Zercher Squat 3 x 6-10

6-10 Zercher Squat
6-10 Zercher Squat
6-10 Zercher Squat

@ RPE 8-9

B1. Dumbbell Flat Bench Press 3 x 8-15

8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 15 reps- controlled eccentric

B2. Kettlebell Gorilla Row 3 x 16-24

16-24 Kettlebell Gorilla Row
16-24 Kettlebell Gorilla Row
16-24 Kettlebell Gorilla Row

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 24 reps

C1. Back to Wall Handstand Hold 3 x 30-50 Seconds

Back to Wall Handstand Hold
Back to Wall Handstand Hold
Back to Wall Handstand Hold

C2. Slider Leg Curls 3 x 6-12

6-12 Slider Leg Curls
6-12 Slider Leg Curls
6-12 Slider Leg Curls