5 x 4
*2 reps in the tank

Build to a heavy single
Keep quality !

FRONT LEVER
-Bent body hold
-Bent body rock
-Straddle body hold
-Straddle body rock
-Hollow body hold
-Hollow body rock

Use following template
3x12s/r, 5x12s/r, 3x24s/r
4x24s/r, 4x36s/r, 5x36s/r
4x48s/r, 4x60s/r, 5x60s/r

MANNA
-Tuck up
-Straddle up
-V-up

Use following template
3x3r, 5x3r, 3x6r
4x6r, 4x9r, 5x9r
4x12r, 4x15r, 5x15r

-1/2 tuck hanging leg lift
-1/2 hanging leg lift
-Negative hanging leg lift

Use following template
3x1r, 5x1r, 3x2r
4x2r, 4x3r, 5x3r
4x4r, 4x5r, 5x5r

Perform all exercises with coupled mobility.

Sumo deadlift 3x5

50 Air Squats
10 Burpees
40 Sit ups
10 Burpees
30 Lunges alt.
10 Burpees
20 KB Swings
10 Burpees
10m Bear Crawl
10 Burpees
20 KB Swings
10 Burpees
30 Lunges alt.
10 Burpees
40 Sit ups
10 Burpees
50 Air Squats

1) 10 Strict Pull-Up
2) 10 Hollow Rock
3) 10 Push-Up
4) 10 Strict T2B
5) Rest

1 RM shoulder press

Back squat 1RM

Keep it safe and use spotters
Singles 80-100% +

Back Squat, focus on good quality smooth reps and go by feel. Don't count the warm up reps and start when it feels challenging.

2x8
2x6
2x4