1) BACK + FRONT SQUATS

A) BACK SQUAT

1X10 @60KG
1X8 @65KG
1X8 @70KG
1X8 @75KG

B) FRONT SQUATS

1X5 @55KG
1X5 @60KG
2X5 @65KG

2) METCON

2 SETS OF:

AMRAP 4:
-80 DU
-8 bMU
-15 Kipping Hspu
+AMRAP: Row Cals

-Rest 2min-

AMRAP 4:
-80 DU
-18 C2B
-15 Kipping Hspu
+AMRAP: Row Cals

-Rest 2min then start again-

3) ACCESSORIES

A) 4 ROUNDS FOR QUALITY:

-45s SB Bearhug Hold (Heavy)
-Mixed KB Rack Walk 30/30m
-15-20 Hip Extension (GHD)

B) 4 ROUNDS FOR QUALITY:

-15/15 DB Hammer Curl
-20-30 Banded Tricep Extension
-10-15 DB Z-Press