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

DB Loaded at sides; 30X1; 5,5,5,5/leg; rest 60sec

21X2; 3-4reps; rest 60sec x 3 sets (tempo must be held strict - add load hanging around waist if needed to scale up)

3011; 6-8/leg; rest 60sec x 3 sets

2112; 6-8reps/arm; rest 60sec x 3 sets

10min Continuous Grind

30m Sled Push Tough
15sec Ring Dip Support
6 Bent Over 2-arm Kettlebell Rows
10 Kipping Toes to Rings
20sec Wall Facing Handstand Hold

4rounds
6-8 half kneeling single arm KB press (2sec paise at the top)
Rest 15sec
15 lateral band walks/side
Rest 15sec
12 side plank rotations/side
Rest 60min

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

5,5,4,4,3; rest 2mins (building loads from previous two weeks)

Single Arm - Semi Supinated Grip; 30X0; 4-6/arm x 4 sets; rest 45sec