| 1 | 1. 3 Steady Sets |
| 15 GHD sit ups | |
| 5 DBall Clean over EACH shoulder | |
| 8-10 Ring Dips 20×1 | |
| 2 | 2. 6×4 @75-80% of DL RM – @21×1 – must stop and reset rep on the ground. No TnG |
| 3 | 3. 6×4 TnG PS – Build through your sets – AIM for TnG AND QUALITY |
| 4 | FT: |
| 600m Run | |
| 40 Unbroken KBS – pick a weight you can go unbroken on. Push the run | |
| 400m Run | |
| 30 Unbroken KBS | |
| 200m Run | |
| 20 Unbroken KBS |
