Strength:-
3 rounds every 5 mins
8 / 8 Russian Box Step ups
8-10 Wide grip Ring Rows
Core
20 secs on, 10 secs off
Side Plank right
Side plank left
Plank
Plank jacks (on elbows)
Metcon:-
4 rounds
500m/400m Row or Ski or 30/20 Cal bike
20 KB snatch 20/16kg
10 Front Rack alt. lunges 40/30kg
5 Wall walks
3 Rope Climbs
*for busy classes, stagger start and then half do wall walks first and half rope climb