Not box squats

Walk 0.4 whatever treadmill uses

Row 500m

Leg and arm swings
Monster walks, forward, back, sideways - red band
External rotator band series - red and thin purple bands


3 Rounds
10 x air squats - 12" box - red band
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups

4RNFT
10 x 30kg back squats
10 x 12kg dumbbell press

50 banded good mornings, red band