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 single set with 90% of the heaviest set of four front squats.

Sumo deadlift,
5 x 8 (hard)

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ACCESSORY

Good morning,
4 x 10 (moderate)

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

Glute bridges,
4 x 10 (hard)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING


Every minute on the minute for 30:00 minutes of:
15/12 Calories Echo bike
12 Kettlebell swings 24/16kg
10 Shoulder to overhead 70/50kg
15/12 Calories row
12 Dual dumbbell push press, 2 x 22,5/15kg
"