5 rounds of the following:

50m sprint  (preferably not on a treadmill but if that is your only option try using quick speed change keys on the treadmill to get to a fster pace quicker Or just make sure you dont include the gradual increase in speed as a part of your 50m)

10 x Barbell clean and press (aim for about 40-50% of your body weight)

5 normal box jumps

5 lateral box jumps (from the righ side, onto the box down to the left of the box and back counts as one)

Let us know how you go for time in the comments section below!

Effects of smoking…

1. A smoker who does not quit loses on average 10 years of their life.
2. Smokers a 4 times more likely to have a stroke than non-smokers
3. In Australia, smoking causes 84% of new lung cancers in men and 77% in women.
4. Smoking can cause effects such as bad breath, stained tongue and stained teeth, including dentures, it can also result in a diminished sense of taste.
5. Smoking causes an estimated 1 in 5 of all cancer deaths.
6. Men who smoke have a significantly higher risk of developing impotence (erectile dysfunction) than non-smokers
7. Smoking increases the risk of heart attack 2-6 times

Effects of exercise…

1. Reduce the risk of developing and/or dying from heart disease
2. Reduce high blood pressure or the risk of developing high blood pressure
3. Reduce the risk of premature death
4. Reduce high cholesterol or the risk of developing high cholesterol
5. Reduce the risk of developing colon cancer and breast cancer
6. Reduce the risk of developing type 2 diabetes
7. Reduce or maintain body weight or body fat
8. Build and maintain healthy muscles, bones and joints
9. Reduce depression and anxiety
10. Improve psychological well-being
11. Enhanced work, recreation, and sport performance

Row 300 meters

12 Repetitons of Weighted squats

12 Repetitions of flat bench press

20 Repetitions of weighted Oblique twists

You can determine the weights used but aim for at least 65% – 75% of your body weight for the bench press and 85% – 95% for the squats.Remember the weights you choose combined with your completion time will ultimatley determine the effectivness of your workout

Try this workout and let us know in the comments section how you go for time and/or weight!!!