Strength:

Back Squat 5 x 3

Hollow Rocks 5 x 15

Conditioning:

“Pet Rock”

In pairs, partner 1 completes the given exercise, while partner 2 holds a 32kg or 24kg KB (5 x Burpee penalty every time it is put down)

90 secs AMRAP of Dips each

90 secs AMRAP of Power Cleans 40/25

90 secs AMRAP of Wall Ball 10/8

90 secs AMRAP of Double Unders

90 secs AMRAP of Sit Ups