Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Back Extensions / 10 Walking Lunges
1 . For 5 Sets: (Super Set)
50Ft Walking Lunges Holding Weight on back (Use a plate or dumbbells)
12 Glute Ham Raise
2 . 5 Rounds For Time:
200 Meter Row
4 Wollymockers
8 Kettlebell Figure 8’s
CrossFit Havoc 