Prep
2 Sets
Scorpion Heal Taps x 10 reps
Ring Face Pulls x 10 reps pause 2 sec at top of each rep
Crab walk x 10 meter forward 10 backwards

Essentials
A.
3 Sets
90/90 Kettlebell Tricep Extension x 7 reps
Ring Bicep Curl x 7 reps
90/90 Kettlebell Pull Over x 7 reps
On the 3 min marks

B.
‘Grunt’
20 min
Farmers Carry x 1 min
Tire flip x 1 min
Slam ball x 1 min
Battle rope x 1 min
Bear crawl x 1 min

C.
Mobility
Saddle x 90 sec
Twisted Cross x 60 sec per side
Static Back x 3 min

Fitness
A.
3 Sets
90/90 Kettlebell Tricep Extension x 7 reps
Ring Bicep Curl x 7 reps
90/90 Kettlebell Pull Over x 7 reps
On the 3 min marks

B.
‘Grunt’
20 min
Farmers Carry x 1 min 70/55
Tire flip x 1 min
Slam ball x 1 min
Battle rope x 1 min
Bear crawl x 1 min

C.
Mobility
Saddle x 90 sec
Twisted Cross x 60 sec per side
Static Back x 3 min