At the Gym

1.
Deadlift
4 x 8
First set with a dead stop
Last three sets can be touch n go, but no bouncing from the floor. One set more than last week, so try to keep the same weight or add some kilos. New deadlift cycle next week!

2.
Accessories
EMOM21
1. 10+10 single leg deadlift
2. 10-15 weighted sit ups
3. 10+10 bulgarian split squats
4. 30 sec plank weight transfers
5. 10+10 single arm bent over row
6. 10-20 push ups
7. 10-15 bicep curls

*Not much time to rest so small weights are recommended. You might get sweaty here too ;)

anywhere

EMOM40
1. 10 + 10 Single leg deadlift
2. 10-20 Single leg v up
3. 10-20 alternating skater squats
4. 10 + 10 side plank hip lifts
5. 10 + 10 Single leg glute bridge
6. 10-20 hollow flies
7. 10 + 10 Single arm bent over row
8. 30 sec of gymnastics swim
9. 10 + 10 rotator cuff rotations
10. 10-20 bicep curls