10 Kettlebell deadlifts
10 Hip extensions
Run 400m together
Complete 50 Kettlebell swings 24/16kg, dividing reps as required
Complete 50 Box jumps 24/20″, dividing reps as required
Build to a heavy single power clean with a 5s pause at the knee
Scale distance to 150m if required. If possible, complete at a running track (Balmoral high school is across the road from the gym).