Mobility- Hip Circles 2×10/leg, Couch Stretch High/Low positions 2x30s each, Passive Bar Hang 1x30s
20m Walking Lunge
– 7 Min Cap
Standing Strict DB Press- 8-8-8-8, if you were here last week you will be going heavier. If you were not, you will increase each set until you find a challenging weight. Record your progress because we will progress next week.
Weighted Pull-ups/ Pull-ups 6-6-6-6, these are unbroken sets and you will only increase weight or decrease bands once you complete a set of 6 that meets the standards. If you were here last week you will try to go heavier. If you are using bands you will try to use a band with less tension.
Farmers Carry 4x 60m unbroken m, increase each set until you find a very challenging weight for the entire 60m
10 Deadlifts (225/155) (185/125)
10 Single DB Box Step Overs (45/25)
1 Power Clean and Jerk (same bar)
100m Shuttle Run
Deadlifts (405/285) (365/255)
– 15 Cap