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Warm Up :

3 Rounds of :

30 Flutter Kicks

20 Supermans 

Skill: Overhead Squats (PVC pipe)

WOD : 16 minute AMRAP

3 Overhead Squats

3 Push Ups

120 Metre Run

Increase Reps by 3 at the end of each round (example your 2nd round will be 6 Overhead Squats, 6 Push Ups and the 120 M Run ; 3rd Round will be 9 Overhead Squats; 9 Push Ups and the 120 M Run,  and so on until your 16 minutes are up!)


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