Shoulder warm up
1:00 cardio machine
30s rig dead hang
10 Push-Ups or HSPU
30s Empty Barbell Overhead Hold
10 Empty Barbell Push Presses
5 Light Push Presses
3 Moderate Push Presses
BB Push Press
Build to a heavy set of 10.
2:00x8
Start 40% of 1RM
Build each round until fatigue/failure point.
Rnd1 40%
Rnd2 45
Rnd4 55
Rnd8 75%
35:20 3 sets 2 laps
BB lunges rig 135/85
KB American swings 50/35
DB Alt curls with iso hold at 90 30/20
BB Sumo squats 225/145
matador dips.
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between