WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

• 5 Behind The Neck Strict Press
• 5 Behind The Neck Push Press
• 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
• 20s Static Hold At The Bottom Of An Overhead Squat
• 60s Rest

A.

Overhead Squat:

• 1 x 10
• 1 x 8
• 2 x 6
• 2 x 4

Rest as needed between sets.

(Build the weight across the sets and aim to improve on last week. let your body dictate the weight. Move well and focus on holding good positions).

B.

20 Mins AMRAP:

• 2 rounds of 'Mary' (5 HSPU, 10 Pistols, 15 Pull Ups) 
• 2 rounds of DB DT (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder To Overhead) (22.5kg/15kg)

*Scale weight/ number of rounds if needed

C.

AMRAP 16: 1:1 Work to rest. 

• 50/30 Assault Bike Cals 
• 10 Burpees 
• 20m Farmers Carry (go as heavy as you can unbroken) 

D.

3 Sets:

• 40s Prone GHD Hold
• Max Strict T2B
• Rest 60s
• 40s Hollow Hold
• Max Strict Knee To Elbow