A,
Week 1
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5+ at 85% 1RM

Rest as needed between sets.

B,
50-35-20 reps, for time of:
Bike Calorie
Burpee

The regular test for this would be a 10 min effort for max calories. Results being the following:
Male >100, Female >70, you are entering into your program with a ‘less than average’ level of conditioning
Male 101-150, Female 71-130, you are entering into your program with an average level of conditioning
Male: <150, Female <130, you are entering into your program with an ‘above average’ level of conditioning

Goal: Sub 15 min

C,
Complete as many rounds as possible in 6 mins of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
Banded Lateral Walk, L 7,5m/R 7,5m
10 L/10 R Banded Hip Extensions