Hinge, Press, Squat, & Pull Circuit (5d)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
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)

2. Overhead Press (seesaw or double)

3. Front 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)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5c)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
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)

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)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5b)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
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)

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)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (5a)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
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)

2. Clean & Press (seesaw or double)

3. Clean & 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)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (4m)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 

Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Clean & Press (seesaw or double)

3. Clean & 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)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.