20kg Back Squat:
- 40secs, 30secs, 20secs
- 40secs rest between each round

Single Arm 16kg KB Snatch:
- 35secs, 25secs, 15secs
- 75secs
- rest 40secs between each round

Single Arm 16kg KB Swing:
- hold breath for 5 swings, 6 swings, 7swings, 6 swings, 5 swings
- 30secs rest between rounds
- 3 rounds:
- swing for 10secs whilst holding breath, then 20secs of swings whilst breathing
- 30sec rest between rounds

Burpees:
- 3 burpees whilst holding breath, then 3 whilst breathing
- 3 + 4
- 3 + 5

Thrusters @ 25kg:
- 3 rounds x 30 reps
- 1min rest between each round

Bike:
- 1km flat out
- rest 80secs
- 500m flat out

30 Diamond Sit Ups
30 Shoulders to knee crunches (hold legs bent in air)
60secs straight arm plank