A) Split leg lunge - 4 sets of 8 reps/leg, back leg raised
B) Weighted good mornings- 4 sets of 6 reps
C) 5 rounds for time, 10 min time cap.
10 alternating DB snatch (heavyish, you will bring the dumbells outside but please make sure we aren't dropping them unless it an emergancy)
run 50 m out, 50 m back or/ Row 200m