WARM UP 3x 1 Minute bike (Alt every 15 seconds 2-3 & 6-7 RPE 5m Duck walk 5 Dead ball clusters   WOD 5x 300m Run 25 Wall balls 9/6kg 15/12 Cal row 24 Minute cap   STRENGTH & SKILLS 5×5 Bench press   HIIT WARM UP 3x 1 Minute bike (Alt every 15 seconds … Continue reading Runs, Wall Balls And Row