A. Front squat
10 min to work up to heavy 3 reps
B. 3 sets
In 4 min
20 x goblet lunges 24/16kg
20 x kb swings 24/16kg
20 x sit ups
Max single arm dumbbell shoulder to overhead 22.5/15kg
(alt arms every 5 reps)
2 min rest
C. 100 banded face pulls
Manannan Fitness 