Warm Up:
Run 400m
Row 500m
Ski 500m
Assault Bike 1000m
Stretch & Mobilise

Dumbbell Squat Tekkers
Wallball Tekkers
Russian Kettlebell Tekkers

7 Minute AMRAP of:
7 Dumbbell Squats @ 15/22.5kg
50m Sprint

Rest 3 Minutes

7 Minute AMRAP of:
7 Wallballs @ 6/9kg
7 Burpees

Rest 3 Minutes

7 Minute AMRAP of:
14 Russian Kettlebell Swings @ 16/24kg
28 Double Unders

* Scale WEIGHT as needed
* Scale DU’s for 14 Reduced Reps or 60 Single Unders


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