3km Run – As fast as possible (timed)

5km Run – As fast as possible (timed)

8km – Medium Paced Run (timed)

Post times up on FB

Conditioning Circuit

Complete 30 seconds of each exercise. Then Rest for as long as you need and repeat 6 times.
Jumping Pull Ups (Jump pull yourself up so that chin goes over bar)
Renegade Rows (Push up with DB Rows)
KB Squat Cleans (High pull KB and drop underneath and stand up)
Alternating Bar Hangs (Hang off bar with both hands then take one off at a time and repeat over and over simulating monkey bars)
Fence Jumps (find something chest height, jump and push yourself up onto straight arms)
Bicycle Sit-ups
Prone Hold
If you really get stuck with these please just call me or go on youtube and you should find a clip for most.