Warm up: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
Strength: 3 x 20 Unbroken KBS Swing (HAP) with 1 minute break in between each set (using running clock)
WoD: 3 RFT
200m Run
10 T2B
200m Run
10 Ring Push-ups
Cash out: 3 x 10 Floorwipers