THURSDAY

SPECIFIC PREP

3 Sets, For Quality

6/6 Kettlebell Windmill

10 Banded Scapular Push-Ups (Slow and Controlled)

30 second Glute Bridge Hold

12 Kettlebell Goblet Good Mornings

:20/:20 second Side Plank

STRENGTH

Every 3:00 minutes, 5 Sets 

5 Bench Press

Start @ 70% and increase to a 5 Rep Max

CONDITIONING

Fitness

"Not so Bulky Diane"

For Time

15-12-9

Box Piked HS Push-Ups

Deadlift 102/70kg

Performance

"Bulky Diane"

For Time

15-12-9

Strict HS Push-Ups

Deadlift (140/90kg)

Optional BODY ARMOUR

3 Sets, For Quality

15 Disc Hamstring Curls

1:00 Weighted Plank Hold

100/100ft (30/30m) Single Arm Suitcase Carry