4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.

• On the bench press reps, we are looking to move our our estimated 1RM bench press. Fully recognizing that this is not something that we max often, an educated estimate is completely fair.

• On the glute bridges and hip extensions, athletes choice if we would like to weight these. Stimulus wise however, we are looking for the "giant set"... one large consecutive piece, without breaks inside any of the movements. Free to build in load after the first set as seen fit.

5x 3min On / 1min Off:
1:30 Light effort
1:00 Moderate efflrt
:30 Hard effort

• Row/Bike erg/Assault bike

• 4 Sets of:
GHD Hip Extensions 15-25 reps
0:30 rest each sets

1x5 @70%
3x3 @73-76-79%
5x1 @82-85-88-x-x%

• after each set: 7.5m HS-walk practice

• The fnal two sets are left open. Based on feel.

For time

96 du
8 rounds 6 DL 80kg + burpees facing bar
96 kcal row

Lepoja

1A: in a 12 min TC (you must rest)
run 1k rest 2 mins
run 800m rest 1 mins
run 600m -

*8 mins to warm up and build upto weight

1B: perform a 10 min amrap of bear complex:-
Power clean
Front squat
Push press
Back squat
Push press
*RX weight 70/50

Perform 90” ON, 90” OFF x 6 intervals
12 KB A.Swing @32/24 kg

10 M / 8 W Calories Row or 8 M / 6 W cal Bike
6 Knee to Elbows
+
max reps Push Ups

On a running clock, row AND run 5,000 meters.

Deadlifts 12-12-10-10-8