W.U.  Choose a series of stretches you need as an individual and spend 10 mins working through them

W.O.D Complete the following in order

• 20 x Alt DB Clean and Jerks 50/35
• 10 x 8 -count body builders
• 60 x Single Unders Regular or heavy rope
• 16 x Alt DB Clean and Jerks
• 12 x 8 -Count Body Builders
• 80 x Single Unders
• 14 x Alt DB Clean and Jerks
• 14 x 8-Count body builders
• 100 x Singles
• 12 x Alt DB Clean and Jerks
• 16 x 8- Count Body Builders
• 120 x Singles

REST 2 Mins

• Sprint 400M (or approx)
• 10 x Burpees
• 10 x 2-Count mountain climbers
• Sprint 300M (or approx)
• 15 x Burpees
• 15 x 2-Count mountain climbers
• Sprint 200M (or approx)
• 20 x Burpees
• 20 x 2-Count Mountain Climbers