WARM UP

2 rounds, not for time of:

50 double unders or Su or JJs

8 Good mornings

1x Burgener warm-up with empty bar or PVC

LIMITED EQUIPMENT

For quality – 4 rounds of:

R Arm Dumbbell Overhead Lunge, 10 m

Rest 1 min

L Arm Dumbbell Overhead Lunge, 10m

Rest 1 min

— then — 4 rounds of:

10 R Arm Dumbbell Shoulder Press

10 L Arm Dumbbell Shoulder Press

Rest 2 mins

NO EQUIPMENT

For quality:

Walking Lunge, 150 m or 75 Step Lunges

Handstand Hold, 2 mins or in Pike Position

50 Hollow Rocks