TUESDAY

Warm-Up:

10:00 minutes, For Quality

10/10m Lateral Shuttle

20 Band Pull-Aparts

10/10 Second Single Arm + Single Leg Contralateral Plank Hold

2 Wall Walks + 10 second Nose to Wall Handstand Hold

10 Close Grip Bench + 10 Wide Grip Bench @ 20/15kg)

Strength

Bench Press

Every 2:30 minutes, 5 Sets

1 x 4 @ 77%

1 x 4 @ 80%

1 x 3 @ 82%

1 x 3 @ 85%

1 x 2 @ 87%

Percentage is based on your 1-rep max Bench Press

Rest as needed between sets

Conditioning

AMRAP 13

Fitness

200m Run

2-4-6-8-10 etc..

Dual DB Push Press

9 Deadlift

Performance

200m Run

3–6–9-12 etc..

Kipping HSPU

9 Deadlift 55/37.5