Saturday 17th October

Warm-up
warmup:
3 rounds:
6x Russian Swings
20 High Knees
6x Step-ups
Metcon (Time)
5RFT:
(in pairs or solo 1/2 reps)
50x KBS or DB swings
800m run (400m each)
20x Burpee Box Jumps or Lateral Jump