Accessory work for quads, buttocks and tights.

For quality:

Glute Bridge 3x8-10
Banded Good Morning 3x15-20
Cossak Squats 3x8 per leg

Start smaller weights and build up trough weeks 1-8.

12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
18/12 Calorie Assault Bike

3*
5*narrow grip bench 42x1
5+5 seated arnold press

45 min bike hr135

run 10000 meter

AMRAP 20'
" burpee inferno"
20 pullup
20 burpees box jumps
20 knee to elbow
20 burpees
20 HSPU
20 burpees Target ( 15 cm )
20 wall ball
20 burpee Toes to bar
20 double DB box step up 2 ×22,5/15
20 burpee chest to bar

3 things:

3 min max reps DU
1 min rest
3 min max reps HSPU
1 min rest
3 min max reps Wallball

Back squat 3x5 @60-70-75%

3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Iteration #2 of #3. Let's aim to build upon last week, with a third and final increase next week.

2x800m, 2min rest btw
2x400m, 90s rest
4x200m, 60s rest