Predator Warmup: (performed from a standing start, only for experienced participants)

• 10 Burpees (with 2 press-ups per rep)

• 10 x 24kg Kettlebell single arm squat, clean and press.  Then swap sides.  
• 1 clap push-up, 2 push-ups : repeat 10 times.
• 20 Push-Ups (1 arm supported on kettlebell, 1 arm on floor) - swap sides halfway.
• 10 Push-Ups (1 arm supported on Kettlebell, 1 arm on floor, 1 leg raised) - swap sides halfway
• 40 step walking lunge, holding 24kg Kettlebell with one arm, swap arms halfway.
• 3 sets of 7 Bench Presses (40-50% of 1 rep max)

Finisher:
 

• Treadmill Drivers (3 x 20 second rounds)
• 100 Air Squats

* Substitute Dumbbell for Kettlebell if required.