Q1 Warm Up
Run LONG
Toe Touch III 2 x 5
Test OHS 3 x 5
Strengthen & Lengthen
Band RDL 2 x 30
Q2 Skill & Technique Tempo x Max
Double Unders 2 min
Q3 Strength & Power
A1 Power Clean 6 x 5
A2 KB Snatch 5 x 5
B1 Deadlift Wk 1
B2 Pull Ups 3 x 7
C1 Glute Bridge 4 x 5
C2 GHD Wt Back Ext 3 x 10
Q4 MetCon Challenge Tabata
Level Up
Row 500m
BUP Max
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