4 sets
5 tempo frontsquats (30X1)
Into
5 tempo romanian DL (30X1
Rest 1-2 min or until partner is finished with the set
EMOM12
1. 5-7 Single arm floorpress right
2. 5-7 single arm floorpress left
3. 5-7 Bent over barbell row (supinated grip)
1 x 200m farmers walk (As heavy as form allows)
In 10 min build up a heavy single up to 92,5% if form is good
Then 3-5 x 1 at that weight
4 sets
200m run
5-8 strict hspu
3-5 DL at 160kg/105kg (scale reps first then weight if too heavy)
5-8 strict hspu
3-5 DL
Rest 2 min
3 sets of:
4-6 neg. leg curls (5-8sec. - start in glute bridge pos. and use plates)
80m unbroken Farmers walk (2x KB)
8-10 tall kneeling pallof press (each side)
10 blackburns