A.
First Bit
3 Rounds
Run – 200 metres
20x Dumbbell Step out lunges 15/10
20x Dumbbell Push Press
Rest 3:00Scoring: Not Scored
B. Next Bit
Next Bit
3 Rounds
0:00 – 2:00 Run 300 then skip Dubs/Singles
2:00 – 3:00 Kettlebell Swings – Russian – 32/24
3:00 – 4:00 Pull Ups
4:00 – 5:00 Goblet Squats
5:00 – 8:00 Rest
Rinse and Repeat x 3Scoring: Not Scored
C. Last Bit
Last Bit
In the time remaining
Up and Down the ladder
1 up to 10 down to 1
x Burpee Over Bar
x Sit Ups
#in between each round x 1 only Wall Walk each roundScoring: Not Scored
