TABATA Push-Ups (20secs on, 10secs off) - total = 88
Rest 2mins
Chair (8kg) strict shoulder press for as many reps as done in TABATA push ups = 88
Rest 2mins
100 x shoulder touches (whilst holding plank position with arms straight) - 54 secs
Rest 3mins

2min max chair pistols squats-right leg (bum must touch chair)
Rest 1min
2min max chair pistol squats - left leg
Rest 2mins

In teams of two, 2 x 400m runs each (1600m total) (one runs, whilst other rests):
- Matty O and Bretto: 5:04secs
Rest 5mins:

10min Cap to do the following:
- 100 x single unders
- 50 x lunges (foot on chair)
- 100 x single unders
- 50 x air squats
- 400m run
- max burpees in remaining time (enter burpees in reps section)