8am & 4pm Public holiday workout

Warm up

200m run
20 SPC
20m Banded Walk
20 GM
200m run
20 SPC
20 KB Thrusters
20m SL hops
200m run
20 SPC

Strength

4×10
Tempo Goblet Squats

Conditioning

For Time:
1,000 Meter Run
40 Ring rows
30 Goblet squats
20 KB facing burpees