L3: Bench Press 5@45%, 5@55%, 5@66%, 5@76%, 5@87% L2: Bench Press 5x5 @ 88%

L3:
Every 30 seconds for 8 Minutes sprint 100m
L2:
Every 30 seconds for 8 Minutes sprint 75m
L1:
Every 30 seconds for 8 Minutes sprint 50m