Bench press

2-2-2-2-2, GO HEAVY!

Bench/Floor Press
10-8-6-4-2-4-6-8-10

4 sets of
4 Deadlifts @80%+
2 Wall Walks with 10-20sec Pause at the top of each rep

Working in Pairs (Ygig)
30 Cal Row
12 db power Cleans 22.5/15kg

Front Squat + Back Squat
5 FS + 6 BS @75% of 1RM FS
4 FS + 6 BS @80%
3 FS + 6 BS @85%

18 Min AMRAP;
400m Run
20 KB American swings 24/16kg
15 push ups
15 Air squats

3 front squats
3 bar MU
3 burpees
6 front squats
6 bar MU
6 burpees
9
9
9

Increasing in 3’s for 12 minutes
Rx 60/43kg barbell

Scale MU to pull ups or c2b + dips or push ups

Valentines day partner Workout;
100 Cal Row
100 Front squats
80 Cal Row
80 hang power clean
60 cal Row
60 squat cleans
40 cal Row
40 stoh
20 cal Row
20 Clusters

Barbell 70/50kg

M/M cals as above
M/F 90/70/50/35/20 cal Row
F/F 85/65/45/30/15 cal Row

Move with love ❤

TC 35 minutes

65% 4x8
65% 8 +
Again use the same max as previous (3RM)

Alternate
1. 10-15m HSW
2. 10 db box step over 2x22.5/15
3. 10 strict t2b.