Thursday 19th

Component 1

(10 Minutes)


4 Sets

A1. 6-8 Barbell Back Squat

2-minute rest between


Component 2

(10 Minutes)

3 Sets

B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl

Rest 90 seconds between


Component 3

Team of 2


400 Double unders / 500 Single skips

200 Unbroken Wallball

100 V-up


*If wallball drops 10 synchronised burpee penalty

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Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 3 x Band & Partner Assisted Nordic Hamstring Curl with a 10-second pause in the bottom posi