CrossFit and Personal Training

• Run 400m (sprint the last 50m)

3 rounds of:

• 10 air squats
• :30 sec front plank
• :30 sec Left side plank
• :30 sec Right side plank

• Build to a heavy yoke carry for 2 full lengths of the gym (20m one way) (15 mins) **concentrate of breath work and trunk stability

Every 2:00 mins for 30 mins

• Station 1: 20 hollow rocks
• Station 2: 4 full lengths of the gym (20m) carrying a sandbag/dball – carry it any style
• Station 3: 0:30 unbroken handstand hold (up scale: free standing hs hold for 10 seconds)