Run (L1, 400m L2 & L3 800m)
50 x Squats
40 x Push Ups (L1 & L2 HR, L3 Rings)
30 x Toes to bar
Run (L1 200m, L2 & L3 400m)
30 x Pull ups
40 x Shoulder to Overhead (30/20kg, 40/30kg, 50/40kg)
50m KB Walking Lunge (16/12kg, 24/20kg, 32/24kg)
Run (L1, 400m L2 & L3 800m)
Cut off - 25m