1. Warm up.
2. Strength training; three rounds of:
a. Single leg deadlift, 5 reps each leg
Rest, 60 s
b. GHD sit ups, 10 reps
Rest, 60 s
c. Ring push ups, 15 reps
Rest, 60s
3. "Death by 10 m sprints":
1 x 10 m sprint the 1st minute,
2 x 10 m sprints the 2nd minute,
3 x 10 m sprints the 3rd minute,
...and so on until you can't complete the distance for the given minute.
One foot must step just over the line and you must reach down and touch the floor on each end of each sprint. Once you have completed the given number of sprints for that respective minute you can rest the remainder of the minute. Score is the number of minutes completed.
Chris 16 mins
Claire 25 kg, 30 kg, 35 kg, 14 mins
Dan 40 kg, 40 kg, 40 kg, 14 mins
Kate 20 kg, 20 kg, 25 kg, 13 mins
Rachael 25 kg, 30 kg, 45 kg, 16 mins