Basics Class.

‘Chipper’

Buy in: 200m SA Overhead carry (AHAP). Done in 4×50 shuttles.

70 Russian swings 24/16kg.

60 Wall ball 10’/9′ 9/6kg.

50 Ab mat sit up.

40 Hand release push up.

30 Cal row or AAB.

20 Burpee box step up 24/20.