15 minute warm-up
A1) sled sprints to the end of the building and back x 4 sets
A2) GHD sit up: 12-15 x 4
Sleds every 4 minutes. Do the GHD in between sprints
These should be at a fast pace so keep weight lower.
B1) bench press: 5 x 4
B2) single leg step up: 5-7 x 4, start with weak leg then match with your strong leg
1000 meter row for time