Warm-Up.
Cars
2 sets of

Wall Slides x 5
Y’s, T’s & W’s x 5 per position with or with out band using activation
Shoulder taps x 60 seconds
Turkish get-ups x 6 (3 each side )

Followed by…

Two Sets:
Push Press x 5
Overhead Alternating Reverse Lunges x 10 reps
Overhead Carry x 10 Metres
Front Rack Carry x 10 metre
5 TGU on each side

Then…

Part A: Minimum time of rest is 45 seconds .
4 sets of:
V ups x 10
Kettlebell strict press x 10
Dips × 10

Part B: Three rounds for time of:
12 snow Angel’s
12 dumbell rows on each side
20 meter bear crawl
12 reps hip thrusters