Chin Ups:
- work:rest = 1:1
- 10, 8, 6, 4. 2

Standing Dumbbell Hammer Curls + Weighted Dip + Dip:
- 10kg x 5 (each arm) + 0 + 5
- 20kg x 10 + 40kg x 1 + 7
- 22kg x 8, 14kg x 2 + 50kg x 1 + 7
- 24kg x 6, 14kg x 4 + 60kg x 1 + 7
- 26kg x 4, 14kg x 6 + 0+ 7

Standing Arnie Curls + Weighted Dip:
- 14kg x 10 (each arm) + 20kg x 10
- 14kg x 10 + 15kg x 10
- 14kg x 10 + 10kg x 10

Standing Ezi Bar Curl + Seated Ezi Bar Tricep Press:
- 20kg x 7 + 20kg x 7
- 25kg x 7 + 20kg x 7
- 30kg x 7 + 20kg x 7

Dumbbell Hammer Curl (Palms in) + Tricep Cable Pull Down (single arm):
- 12kg x 7 (each arm) + 6.25kg x 7 (each arm)
- 12kg x 7 + 8.75kg x 7
- 12kg x 7 + 11.25kg x 7

5 rounds:
- Row 200m + 14 alternating leg Pistol Squats + 7 Burpees

In teams of 2:
- one person running, whilst other does max work, when person finishes 200m run, swap
- repeat until all work done
- 100 x 24KB Swings
- 100 x Push Ups
- 100 x 9kg Med Ball Sit Ups