JD

2 x 20 Meter Sprints (rest 20 seconds between efforts)Rest 30 seconds...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)

Full Glute Ham Raises 3X12 (Strict)

Toes to Bar 3X20 (Broken sets)

Time: 7:24