| Warm Up |
| 3 x Runs to fence |
| Station Work |
| 5 Min Work |
| 30 Sec Change |
| Station 1 |
| Tyre Flips |
| Station 2 |
| Reverse Burpees |
| Station 3 |
| Rope Climbs |
| Station 4 |
| Wall Balls 10/7.5 |
| Station 5 |
| push Jerks 60/40 |
| Station 6 |
| Ring rows |
| Cool down |
| 3 x Runs to fence |
Wednesday – 16 Dec 2020
