Warm up 

• 5 cat cows 
• 20 sec hold ps bird dog
• 10 band pull overs ..lying supine
• 10 bridges…. long level for legs
• 5 ps single arm press
• 10 ps S A Kettlebell swing

 

 

Max effort Rope climbs in 10 min

 

MetCon

4 Rounds – 1m per station – max. reps

DB Push Press (35/25)MW
Ring dips/ matador, bench or standing 
Romanian split squats… back foot on low bench
Slam Ball (20/12/16)

Advanced

4 Rounds – 1m per station – max. reps

DB Push Press (55/35)
Ring Dips
Romanian split squats… back foot on low bench
Slam Ball (40/30)