3-4 rounds:
10 Hip Thrusts
10 Prone Banded Shoulder Pass Through
10 KB Side Crunches (each side)
10 Plank KB Pull Throughs
- Athletes choice on load
- Rest as needed btw movements

Rest day - what did you do?

AMRAP 14

30 Kettlebell Deadlift 32/24kg
0:40 Deadhang
40 Sit-ups
20/15 Cal Echo Bike

5 x 3 @ 72+%, go every 3 to 4-minutes

• Start @ 72%1RM back squat then build up over the sets IF moving well – Pause for 2-seconds at a depth that is below parallel but not so deep that you lose tension in your leg and trunk muscles. – Drive up aggressively through the full range on the way up on each repetition

Every 3 min, bench Press sets:

5 x 60%
4 x 72,5%
4 x 72,5%
3 x 85%
3 x 85%
3 x 85%
3 x 85%
5 x 72,5%
5 x 72,5%
1 x 100%
3 x 85%
8 x 60%

Add next time 2,5kg to all sets

5 sets of Shoulder Presses
Set 1: 9 @70%
Set 2: 7 @75%
Set 3: 5 @80%
Set 4: 3 @85%
Set 5: 1 @90%
- 7 Double DB Push Presses (heavy) after each set.
- Rest 2-3min btw sets

A1) Box squat 3x4x80% of back squat 1RM, starting height is slightly over hip level
A2) high box jump 3x5
A3) Landmine press 3x(6+6)
A4) Explosive pull ups / ring rows 3x4

Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @22,5/15kg
150 Walking Lunges
30 DB Push Press @22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @32/24kg

*One person works. Split as desired.

1-2 sets:
1600m Running
Rest 2min btw sets

5 sets of:
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squats
Set 1: @50% of 1RM Back Squat
Set 2: @55%
Sets 3-4: @60%
Set 5: @65%
- Rest as needed