A) 5x4 Romanian Deadlift (Competitors to Hang Power Clean), B) Lateral lunge with a med ball twist back in towards the body when in the lunge 9/7kg, - work in pairs - 3 YG/ IG Sets of 12 6 each side of alternating reps.

C) For Reps:

- 3mins of as many pistols as possible or lunge steps 20/15kg (2 lunges = 1 rep), - 2mins of as many grassHoppers as possible, - 1min of as many Double unders as possible,

D) 800m For time