Front Squat (2secs lower, explosive up) + Weighted Pull Ups:
- 70kg x 8 + 20kg x 4
- 80kg x 6 + 25kg x 4
- 90kg x 4 + 25kg x 4
- 90kg x 2 + 20kg x 4
- 60kg x 10 + BW x 10

Romanian Split Squat (Barbell on back, 3secs lower, 1sec at bottom, explosive up) + Decline Plate Sit Ups:
- 30kg x 5 (each leg) + 20kg x 10
- 30kg x 6 + 20kg x 10
- 30kg x 7 + 20kg x 10

Lying Hamstring Curl Machine (3secs lower, 3 secs up) + Side Bends:
- 3 rounds
- 10kg x 7 (each leg) + 20kg x 7 (each side)

THRUSTER + BOX JUMPS:
- 10,9,8,7,6,5,4,3,2,1 reps of the following couplet:
- 18kg Dumbell Thruster (each dumbell)
- 30" Box Jump