Hinge, Press, Squat, & Pull (1d)

Warm-up:

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

(5 minutes)

Mon - Barbell FP. Zercher SQ. Pull-Up.

Wed - Barbell Press. Fat Grip DL. Pull-Up.

Fri - Single-Arm KB Press. Single-Leg DL. Pull-Up. GSQ.

x 2 ladders of 1,2,3 rungs (Rest 2 minutes)

(15 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 (1c)

Warm-up:

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

(5 minutes)

Mon - Barbell FP. Zercher SQ. Pull-Up.

Wed - Barbell Press. Fat Grip DL. Pull-Up.

Fri - Single-Arm KB Press. Single-Leg DL. Pull-Up. GSQ.

x 4 ladders of 5,3,1 rungs (Rest 2 minutes)

(50 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 (1b)

Warm-up:

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

(5 minutes)

Mon - Barbell FP. Zercher SQ. Pull-Up.

Wed - Barbell Press. Fat Grip DL. Pull-Up.

Fri - Single-Arm KB Press. Single-Leg DL. Pull-Up. GSQ.

x 3 ladders of 5,1,2 rungs (Rest 2 minutes)

(35 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 (1a)

Warm-up:

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

(5 minutes)

Mon - Barbell FP. Zercher SQ. Pull-Up.

Wed - Barbell Press. Fat Grip DL. Pull-Up.

Fri - Single-Arm KB Press. Single-Leg DL. Pull-Up. GSQ.

x 3 ladders of 3,2,1 rungs (Rest 2 minutes)

(25 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 (5vv)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 5,
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 (5uu)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 5,
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 (5tt)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
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 (5ss)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
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 (5rr)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 5,
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 (5qq)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 5,
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 (5pp)

Warm-up:
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
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 (5uu)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
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 (5tt)

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 5,
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 (5ss)

Warm-up:
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
Wed - 48kg singles or 24kg doubles x 5,
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 (5rr)

Warm-up:
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,
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 (5qq)

Warm-up:

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

(5 minutes)

 

Mon - 48kg singles or 24kg doubles x 4,

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 (5pp)

Warm-up:
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)

Mon - 48kg singles or 24kg doubles x 4,

Wed - 48kg singles or 24kg doubles x 5,

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 (5oo)

Warm-up:

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

(5 minutes)

 

Mon - 48kg singles or 24kg doubles x 4,

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 (5nn)

Warm-up: 

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

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 4,

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 (5mm)

Warm-up: 

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

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 4,

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.