Hinge, Press, Squat, & Pull Circuit (2a)

Warm-up:

16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 3,
Wed - 32kg singles & 16kg doubles x 4, &
Fri - 48kg singles & 24kg doubles x 2:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(15 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (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.

Hinge, Press, Squat, & Pull Circuit (1b)

Warm-up:

16kg windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 2,
Wed - 32kg singles & 16kg doubles x 3, &
Fri - 48kg singles & 24kg doubles x 1:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(15 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (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.

Hinge, Press, Squat, & Pull Circuit (1a)

Warm-up:
16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 2,
Wed - 32kg singles & 16kg doubles x 3, &
Fri - 48kg singles & 24kg doubles x 1:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(15 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (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.

Isometric 2

Warm-up:

24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes)
 
Isometric: 6 second-rep x 6 sets (RPE ~9)
Monday on Low & Friday on High positions.
Deadlift  
Bicep Curl  
Upright Row  
Overhead Press  
Dip
 
Wednesday on Medium positions.
Bent-over Row  
Zercher Squat  
Reverse Curl  
Overhead Press  
Pull-up
 
Finisher & Cool-down:
24kg overhead carry. (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
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.