Warm-up:
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
Mon - 48kg singles or 24kg doubles x 3,
Mon - 48kg singles or 24kg doubles x 3,
Wed - 48kg singles or 24kg doubles x 4,
Fri - 48kg singles or 24kg doubles x 5:
1. Single Leg Deadlift (single suitcase or double farmer)
1. Single Leg Deadlift (single suitcase or double farmer)
2. Clean & Press (seesaw or double)
3. Squat (goblet/Zercher or double racked)4. Pull variation (pull-up, chin-up, or renegade row)
x 3 rounds (Rest 20 breaths between sets)
(30 minutes)Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.