Growth & Development

20 rounds

100m run

12 goblet squats

8 Kettlebell swings

4 burpees

**Fast sprints each round**  Switching off partners every completed round

 

Performance

20 rounds

100m run

12 GHD sit ups

8 thruster  95/65

4 lateral burpees

**Fast sprints each round** Switching off partners every completed round

 

Competition

150 Double under

75 wall balls

25 burpees

+ 10-15 minutes rest ** whatever it takes for you to recover

3 Rounds for time

400m run

15 chest to bar pull-ups

10 SHPSU

 

 

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