It will be here.... -Updated!

Warm up/Pre-hab as usual.

-Make sure some running or cycling is part of this at the end as we will be working some anaerobic today with some strength focus at the end.

Setup:
Battle ropes & Box outside
Training BA on the apparatus floor just inside the bay with your masks ready
Sled loaded with x3 45llb plates (use both of them)

Station 1:

-Battle Ropes x 10s alternating waves, x10s double waves
-Run the stairs (x2 for 87)
-Pull ups to MAX
-Box Jumps x 10 -focus on a soft landing, head up, tight core to provide stability throughout.

Repeat this x 3
Pull the sled 50m (ideally back to the apparatus floor)
Don your BA (with no rest), time how long it takes and how much air you consume for your HR to fall below 130bpm.

-keep moving with BA on, don't come to a complete dead stop, allow your body to move and circulate the lactic acid that will accumulate. When your breathing is under control.


Station 2:

Down the rack
Bicycle Abs x 30
5 Point Lunge x 6
Deadbug x 45secs
Pushups or Bench press (your preference) x 8-10 reps (or max pushups)
Wide Knee Abs x 40
Bent over rows x 10/s
Banana Rock x 30
Superman x 10

Repeat x 2 (3 if there's time and you're still keen...)
(4 if you're Clarke)

Cool down....hydrate.