3-4 Sets - Move slowly and with intention through all of the following movements.

10 Bird Dog/side
- rest 15sec
30sec Ring Plank
- rest 15sec
30sec Plank March
- rest 15sec
5 Plank Walk Outs
- rest 60-90sec

32X1; 5,5,4,4,3; rest 2-3mins (strict tempo - build slightly from last week's loads)

(DB Loaded at sides) 20X1; 5-6/leg; rest 60sec x 3 sets

31X2; 3-5reps; rest 60sec x 3 sets (tempo must be held strict)

31X1; 5-6/leg; rest 60sec x 3 sets

(Seated) 31X1; 6-8reps/arm; rest 60sec x 3 sets

10min Continuous Grind

Reverse Sled Drag 30m Tough
8 Ring Rows (hold 1sec at the top of each rep)
4 Strict Toes to Rings
6 Kipping Toes to Rings
2 Hollow Body Wall Walks

4 Sets - Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.

6 Half Kneeling Single Arm Landmine Press @ 31X2 tempo
- rest 30sec
14 Lateral Band Walks/side
- rest 30sec
30sec Dumbbell Side Plank/side
- rest 60sec

7,6,5,4,4; rest 2mins

Semi Supinated Grip; 30X0; 6-8reps x 1 sets; 5-6reps x 2 sets; rest 45sec