3 rounds of:

• Jog to the end of the gym and back backwards
• 5 jumping high knees
• 10 lunges
• 10 slow banded good mornings

• 5 sets of: 5 deadlifts @ 72%

Rest 2-3 mins between sets

20 min AMRAP:

• Plate pinch farmer carries – 100m (2x25s/2x15s)
• 200m run
• Yoke carry – length of gym (yoke + 180/100)

Rest 1:00 min