Workout: Box, Carry, Lift, Climb, Walk and Balance 

Warmup:

• 3 minutes Shadow Boxing
• Air Squat Practice (3 sets of 10 reps - slow and controlled, focussing on 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 (substitute with Treadmill Drivers) aka Deadmill Sprint if in gym.