WORKOUT

Performance
AMRAP 20 minutes of:
100m Shuttle Run (50m out & back)
25 KB Swings 24/16kg
10 Toes to bar
5 Max Effort Broad Jumps

Fitness
AMRAP 20 minutes of:
100m Shuttle Run (50m out & back)
25 Russian KB Swings 24/16kg
10 Hanging Knee Raise (Knees must pass above hips)
5 Max Effort Broad Jumps

BASICS