La 18.4.

a) 4 rounds (for quality)

• 200m easy run
• 10 push up
• 20 air squat

b) 2 x 6 min amrap

1.set

• 200m run
• 20 jumping lunges
• 10 air squat

2 min rest

2.set

• 5 hspu/pike push up/push up
• 10 situp (abmat)
• 5+5 kb/db/odd object stoh @16/24kg

GO HARD BOTH SETS!

c) cooldown

• easy aerobic exercise for 10 min