Perform 16, 12, and 8 reps of:
Bottoms Up Step Up Thrusters
Perform a ladder set for maximum rounds in 12 minutes of:
Sumo Deadlift High Pulls [32kg]
Double Front Squats [2x20kg]
Double Push Jerk [2x20kg]
-In round one perform 1 rep of each exercise, in round two perform 2 reps of each exercise, 3 reps in round three and so until the 12 minutes timeframe expires…
-Scale loads and modify movements if required.
Perform 3 rounds of:
 Seated Rainbows
[30sec] Bottoms Up Plank Hold
-Post comments, loads, and rounds…
Di and Christy prepare to face-off in the POD at HQ.
3,2,1 CHARGE!…I mean GO!