6:30am - 9:30am - 5:30pm only.
Teams of 3 or 4:
21/15/9
Front Squats (50/40kg)
Pull Ups
Bar facing Burpees
MOD - 40/30kg
Relay style with one person working at a time, each team member completes 21 x front squats, then each team member completes 21 x pull ups, then each team member completes 21 x bar facing burpees. Repeat in the same order for the sets of 15, then the sets of 9.