| Warm up |
| 6 minutes: 12/12 banded walks + 10 banded air squats + 6/6 banded clams – Couch stretch x 1m/1m – Frog stretch x 3 min Prep bars/racks then: Back squat: 10-10-10 for warm up. |
| Strength |
| Back Squat: 8-6-4-2 Then: 3×10 @ 70-75% of 2 rep weight. Rest 2 minutes between sets. |
| Work |
| 1) KB Complex: Every minute on the minute x 5 min complete:- 3/3 Single arm swings- 5 Goblet squats- 5 press (both hands on the KB)- 1/1 KB Snatch 2) 5 minutes max distance Row 3) 5 minutes max reps: plate push >< + 5 push ups + 3 pull ups |
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