3 Log Clean and Press
2 Log Clean and Press
1 Log Clean and Press
1 Log Clean and Press
1 Log Clean and Press
- build up weight each set
Partner Double Barbell Carry
Partner Double Barbell Carry
Partner Double Barbell Carry
Partner Double Barbell Carry
Partner Double Barbell Carry
- turn around after 10m
- build up weight each set
10-16 Kettlebell Floor Slides @ Plank Hold
10-16 Kettlebell Floor Slides @ Plank Hold
10-16 Kettlebell Floor Slides @ Plank Hold
Front Plank
Front Plank
Front Plank
10mins to find max weight for 3 strict pull ups AND max deficit for 1 strict HSPU
Then:
Every 2mins x 5:
5 strict pull ups at 50% of 3RM (or bodyweight or 3 tempo negatives)
3 strict HSPUs at manageable deficit (or no deficit or reduced ROM or piked on box)
10 hollow rocks
Every 3mins x6:
5-10 kipping/butterfly pull ups
5-10 kipping HSPUs
10 burpees to target
50 DUs (or 30s DU practice/single unders)
3 Power Snatch
3 Power Snatch
3 Power Snatch
3 Power Snatch
3 Power Snatch
2s hold just after lift off the ground 2cm above the floor
Amrap10
20/16 cal row
15 burpees over Rower
Directly into
Amrap10
20/16 cal Bike
15 high catch Boxjumps to stepdown (24/20| catch above parallel)
3 sets no rest
15-20 banded Facepulls with 1s hold in peak contraction (red/Blue band)
16-20 Pike Leg lifts over KBs
10-15 Romanian Deadlift
10-15 Romanian Deadlift
10-15 Romanian Deadlift
10-15 Romanian Deadlift
Work at ~1RIR for all sets.
10-20 Parallette Push-Up
10-20 Parallette Push-Up
10-20 Parallette Push-Up
controlled eccentric.
8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row
each side
Echo Bike
Go all out for each set and for the full 8-12sec., you can even start 3sec. early and already get the fan moving.