WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes"

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STRENGTH:

Front squat,
Build up to 3 rep max for the day in 15:00 minutes.
Then as many reps as possible in a single set with 90% of the heaviest set of three front squats.

Clean pull,
5 x 3 (hard)

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ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 8 (hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING



As many reps as possible in 15:00 minutes of:

400m bike erg
10 Dumbbell snatches
10 Goblet squats
400m Bike erg
10 Shoulder to overhead with single dumbbell
6 Burpees to 40cm target

*Choose heavyish dumbbell
"