Endurance	Strength	Power & Speed
AMRAP in 15 minutes	Bench press	Squat clean
10 Box step-up	Superset with Bent row	7 reps @ 65%
30 Push-ups	5 reps @ 65%	5 reps @ 75%
Run 800 metres	5 reps @ 75%	3 reps @ 85%
	5 reps @ 85%

"SQT"
Three rounds for time of:
	Level 3	Level 2	Level 1
Ground to overhead, 10 reps	42.5/30kg	30/20kg	20/15kg
200 metre Shuttle sprint, 50 metres there and back twice
Best so far today: Aidan 4:17 / Jo 4:49 L2
Active recovery
Jog 15 minutes @ E1, flat or down hill slope, stride out to open the hips up!