WARM-UP



Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories bike
2) 10 Back squats
3) 15-20 Sit-ups
4) 6 Kettlebell swings + 3 Box jumps

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STRENGTH



Back 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 three back squats.

Clean pull,
4 x 4 (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


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

600m bike erg
10 Dumbbell squat snatches
10 Goblet squats
600m Bike erg
10 Shoulder to overhead with single dumbbell
8 Burpees to 40cm target

Choose heavyish dumbbell