Workout: Balance, Box, Carry, Lift, Walk, Sprint

Warmup:

• 3 minutes Shadow Boxing
• Air Squat (3 x 10 reps - slow & controlled, good form).

Workout: (combinations of) --> 

• 3 x 30 metres Farmer's Walk carrying a breeze block/sandbag.
• 3 x 5 reps Concrete block Deadlift, Squat Clean and Press
• Tree Pull-Ups, muscle-ups and Dead Hangs.
• Balance practice on beams or Park Bench
• 4 x 25m Bear crawls 
• 4 x 25m Crab walk 
• 4 x 50m Sprints (sub. with Treadmill Drivers) aka Deadmill Sprint.