3 x 3 minute AMRAPs (1 min rest between each)

2 times through:

1. Row (cal)
2. 80m run + 8 slamball to shoulder (50/30kg)
3. Rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats)

Scaling:
Slamball – choose a weight which you can keep moving
Pull ups – if you can’t do pull ups, we’ll do jumping pull ups today
Push ups – these should be unbroken – go from a box if you can’t comfortably knock out sets of 10 from the floor

Top tip:
Although there is a minute rest between each AMRAP, think of it as transition time as it will go fast! Think of this as one long workout and pick a steady pace that you can keep moving through.