40min “AMRAP” of:
300m run
3 forward Rolls (or 3 wall walks)
30 Air Squats WITH miniband around knees
200m run with a Medball on your shoulder
2 Rope climbs (or very slow ring rows)
20 Wallballs 20/14lbs (= Rx, Health = 14/10lbs)
100m Farmer carry (two DBs, KBs, farmer handles…)
10m Handstand Walk (or 10sec hold vs wall)
10 T2B

DO THIS AT A 80% EFFORT (= “smooth cruising”)