Warm Up

Perform 16, 12, and 8 reps of:

Bottoms Up Step Up Thrusters

Russian Swings

Work Capacity

“Ladder 49″

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.

Finisher

Perform 3 rounds of:

[20] 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!