[1.] Warm Up
[2.] Strength [Power]
Perform for maximum loads:
[2-12-2-24-2-32] Double/Quadruple Sumo Deadlifts
*Lift maximum load possible each set for allocated reps, rest 1-3 min b/w sets.
-Scale reps and modify movement if required. Record loads.
[3.] Work Capacity [time]
Perform 5 rounds, each for time of:
 Double Horizontal Rows [2x20kg/2x12kg]
 Double Floor Press [2x20kg/2x12kg]
 KB Knees to Elbows
 Sumo Squat Jumps [20kg/12kg]
*Rest exactly 2 minutes b/w rounds.
-Scale loads/reps and modify movements if required. Record loads and total time.
[4.] Finisher [couplet]
[10-1] Jackknife Sit Ups
[1-10] Alternating V Ups [ever 2 equals 1 rep]
-Modify movements if required.
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