WARM-UP



Every minute on the minute for 12:00 minutes of:
1) 15-20 Air squats
2) 10 Back squats
3) 15-20 Sit-ups
4) 7 Kettlebell swings + 4 Box jumps

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STRENGTH



Back squat,
Build up to 2 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of two back 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 10 (hard)

Sideplank hip touches,
4 x 20/20


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(OPTIONAL) CONDITIONING


Every minute on the minute for 20:00 minutes of:
1) 20/16 Calories bike
2) 20/16 Calories ski
3) 20/16 Calories row
4) Rest