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) 8 Kettlebell swings + 5 Box jumps

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STRENGTH



Back squat open set,
Max reps @ 80-90% weight.

After open set, calculate the estimation for front squat 1 rep max by using “Epley’s formula”:

Epley’s formula:

(Weight x Reps x 0,0333) + Weight
= Estimated 1RM.

Clean pull,
6 x 2 (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


5 Rounds for time:
10 Chest to bar pull-ups
10 Handstand push-ups
3-5 Rope climbs
10 Dual dumbbell thrusters 2x22,5/15kg