20 seconds work/ 10 seconds rest for 6 rounds:

GHD Sit-Up (substitute with ab mat)
Jumping Squats
Skin the Cat

1 round = all 4 movements completed in sequential order (20 sec work + 10 sec rest of every movement)


Strict Press

Heavy singles are generally 90-95% of an athletes 1 Rep Max

3 sets x 5 reps @ 70% of Heavy Single (or +2.5lbs previous session)

– Rest 2 min between sets

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement


Running at the Track:

200m @ your Mile pace
100m @ recovery pace

X 15 sets

Workout Tip

Be sure to warm up your ankles and hamstrings. If you have not been sprinting or running, keep your intensity a little lower to ensure you finish without any pulled muscles.

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