WARM-UP: 200m Run 20 Kicks (total) 200m Run 20 Walk Lunges (total) 200m Run 20 Pelvic Raises 200m Run 20 Squats Group 3:00 Stretch SKILL: 10 RM BSQ (18:00) Perform at minimum 3 sets of 10 reps after the 2 warm-up sets. Percentages below are ideally 2 x 5 warm-up sets 50% x 10 60%