Dynamic Mobility Warm-up
Then:
5x 10 10kg Vest Burpees to Pull-ups
Rest 1 minutes between each set
Then:
20x Tyre Flipping +
30x Hammer Slams +
60 seconds x Rope Undulation
5 rounds rest 60 seconds between rounds
Then:
6x TGU to Windmill (3 each side) +
3 minutes Plank
3 rounds mimal rest
Then:
Cool down