Power Cleans

2*5 at 50%

Bench Press

2*8 at 75%

Squats

2*8 at 75%

Pull-Ups

2 sets to failure

Hyperextensions

2*15

Jack Knives

1*50

Complete 1 set of 10 box step offs, 1 set of 10 figure 8's, 1 set of 20 second high knees, 1 set of 20 second butt kickers