Retest Week!!!!!!!!!!!!!!!

 

The following lifts will be tested:

5RM Back Squat

5RM Strict Overhead Press – no use of legs at all!

5RM Barbell Lunge

5RM Chins or best score achieved

Max Effort Plank

2 min burpees

 

Mon

S&C

A1 Back Squat – build to 5RM

B1 Ring Pushup 3 x 10

B2 Ring Glute Bridge 3x 10

B3 Spiderman Plank 3 x 12

C1 Max effort burpees in 2 mins

 

Cond:

Round 1 - 4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Pushups

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Situps

 

Tuesday

S&C

A1 Strict press – build to 5RM

B1 KB Complex: Double KB Swing + Thruster 3 x 8 r/l

 

Cond:

10 burpees

500m run

3 Rounds:

5 KB Clean & Press right

5 KB SA Thrusters right

5 KB Clean & Press left

5 KB SA Thrusters left

500m run

10 burpees

 

Wed

S&C

A1 BB Lunge – build to 5RM r/l

B1 KB Pupu 3 x 10

B2 Partner side throws 3 x 10

B3 Partner Leg throws 3 x 10

 

Cond:

EMOTM 10mins

Even – 15 Plate GTOH

Odd – 5 KB Swing + 5 Box Jump

 

Thursday

S&C

Chin – build to 5RM

A1 Chin Ring Rows 3 x 15

A2 KB SA Chest Press 3 x 8

A3 Tempo Hanging Knee Raises 3 x 8

B1 KB Complex: KB Clean & KB Snatch 3 x 6 r/l

 

Cond: 3 Rounds - 50s on/10s off

Ropes

Plank

Slams

Ring Rows

1 min Rest

 

Friday

S&C

Plank – max effort

A1 Landmine

A2 Landmine RDL

A2 Plank Walkout

B1 BB Reverse Lunge 3 x 1min on/off

 

Cond: Runs

 

 

 

 

 

 

 

 

 

 

 

 

 

Week 5 0f 6 where we will adhere to the following format:

Week 1 we will 5 rep max test a major lift or movement each day and then over then over the following 4 weeks we will do a variation of this lift and then retest the original lift again in 6 weeks and hopefully see some gainz (eg. 5RM back squat week 1 – box squat week 2 - Dynamic squats Week 3 and so on until 5RM back squat again week 6).

 

The following lifts will be tested:

5RM Back Squat

5RM Strict Overhead Press – no use of legs at all!

5RM Barbell Lunge

5RM Chins or best score achieved

Max Effort Plank

2 min burpees

 

This should keep people motivated to demonstrate consistency to their training/ nutrition and recovery outside of the gym as those that do can expect to see big improvements in fitness/strength and body composition.

 

Mon

S&C

A1 Box Squat 4 x 5

A2 SL RDL 4 x 5 r/l

B1 Ring Dip/Pushup 3 x 8

B2 Plank Rotation 3 x 8r/l

B3 Standing Rollout 3 x 8

 

Cond: 10min AMRAP

10 unweighted lunges

10 burpees

10 spiderman planks

10 jump lunges

10 pushups

 

Tuesday

S&C

A1 Standing Alternating KB Press 4 x 8

A2 KB Pulls 4 x 6r/l

A3 SL Box Squats/Pistols 4 x 5 r/l

B1 KB Complex: KB Clean + Pause KB Front Squat + KB Push Press 3 x 5

 

Cond: In any order but once you start an exercise you must finish – 15min time cap

150 skips

20 r/l KB Get Ups (Goblet)

50 Situps

20 Burpees

50 Pushups

20 Ring Rows/Chins

50 thrusters (use same weight as Get Ups)

 

 

 

Wed

S&C

A1 Front Racked Split Squat 4 x 5r/l

A2 Broad Jumps 4 x 5

B1 Negative Ring Pullups 3 x 5 -5sec lower

B2 Weighted Plank 3 x 30s

C Max Effort Wallballs

 

Cond: 10min EMOTM

2 KB Man Makers

5 Box Jumps

 

Thursday

S&C

A1 SA KB Rows 3 x 6 + 1 x Max

A2 Ring Fly 4 x 8

A3 Tempo Hanging Knee Raises 4 x 6 – 3 sec lower

C1 BB Reverse Lunge 3 x 1min on/off

 

Cond: Half do circuit half do runs... then swap.

Circuit: 40/20

 

Ropes

Jump lunge

Slam

Ring plank

Sit-up

 

Runs:

2 x 500m

W:R

1:.5

 

 

Friday

S&C

A1 Turkish Get Up – build to 1RM

B1 Landmine 3 x 16

B2 Jammer Lunge and Press 3 x 6 r/l

C1 Farmers carry 3 x 4

C2 Nordic hamstring curls 3 x 6

 

Cond: BB Complex - 5 Rounds R1=3/R2=4/R3=5/R4=4/R5=3

 

RDL

BO Row

Push Press

Squat

Bar Over Burpees

 

 

Week 4 0f 6 where we will adhere to the following format:

Week 1 we will 5 rep max test a major lift or movement each day and then over then over the following 4 weeks we will do a variation of this lift and then retest the original lift again in 6 weeks and hopefully see some gainz (eg. 5RM back squat week 1 – box squat week 2 - Dynamic squats Week 3 and so on until 5RM back squat again week 6).

The following lifts will be tested:

5RM Back Squat

5RM Strict Overhead Press – no use of legs at all!

5RM Barbell Lunge

5RM Chins or best score achieved

Max Effort Plank

2 min burpees

 

This should keep people motivated to demonstrate consistency to their training/ nutrition and recovery outside of the gym as those that do can expect to see big improvements in fitness/strength and body composition.

 

Tues

S&C

A1 Back Squat 1 x 5/10/20

B1 Ring Archer Pushup 3 x 10

B2 Negative Chins 3 x 5 – 5s lower

B3 SL Standing Rollout 3 x 8

 

Cond: 10 Mins Ascending Ladder

KB Pu’s

KB Thruster

Plank Walkout

 

Wed

S&C

A1 Push Press 4 x 6

A2 Push Press Wallball 4 x 6

A3 SA Ring Row 4 x 8 r/l

B1 KB Complex: SA KB Bottoms Up Press + Clean + Swing 3 x 5r/l

 

Cond: Tabata – 3mins & 1 min rest between stations

Slams

Plate GTOH

Plank

Bear Crawl

 

Thurs

S&C

A1KB walking Lunges 4 x 10

A2 KB Eccentric Loaded Jump Squats 4 x 5

B1 KB SA Pushups 3 x 6r/l

B2 KB SA Situp 3 x 8r/l

B3 KB Twist & Press 3 x 8

 

Cond: 2 Teams

30 Rope Slams

200m run

10 pushups

10 Knee – elbow Crunch

5 Burpees

200m run

10 Pushups

10 Knee – elbow Crunch

5 Burpees

200m run

30 Rope Slams

 

Fri

S&C

A1 Farmers carry 2 x 6 l

B1 Ring Row 4 x 10

B2 SA Alternating KB Chest press 4 x 16

B3 Superman Holds 4 x 5 r/l (3 sec hold)

C1 KB Swings 3 x 20

 

Cond:

1 Hill Run

5 Rounds: 5 Pushups

10 Swings

5 rows/chins

1 Hill Run

 

 

 

 

Week 3 0f 6 where we will adhere to the following format:

Week 1 we will 5 rep max test a major lift or movement each day and then over then over the following 4 weeks we will do a variation of this lift and then retest the original lift again in 6 weeks and hopefully see some gainz (eg. 5RM back squat week 1 – box squat week 2 - Dynamic squats Week 3 and so on until 5RM back squat again week 6).

 

The following lifts will be tested:

5RM Back Squat

5RM Strict Overhead Press – no use of legs at all!

5RM Barbell Lunge

5RM Chins or best score achieved

Max Effort Plank

2 min burpees

 

This should keep people motivated to demonstrate consistency to their training/ nutrition and recovery outside of the gym as those that do can expect to see big improvements in fitness/strength and body composition.

 

Mon

S&C

A1 Speed Back Squat 4 x 6

A2 Box Jump 4 x 5

B1 Ring Dip / Push up 3 x 10

B2 Ring Pull up/ negative pull ups 3x 8

B3 Hollow hold 3 x 30- 45s

C1 Max effort bar hang

 

Cond: Partner Workout – cant move onto next exercise until both have completed set amount of reps each

25 Situps

50 Jump Lunges

150 Skips

15 Slams

150 Skips

50 Jump Lunges

25 Situps

 

Tuesday

S&C

A1 Seated strict press 4 x 8

A2 S/A Row 4 x 8 r/l

A3 Ball Slam 4 x 5

B1 KB Complex: KB Snatch + KB Clean + Press 3 x 5 r/l

 

Cond:

5 Wallballs

10 Swings

5 Sit Ups

 

3min work

2min rest

2 min work

1 min rest

1 min work

30s rest

30s work

1 min rest

1 min work

2 min rest

2 min work

 

Wed

S&C

A1 BB Step-ups 4 x 6 r/l

A2 Jumps Squats 4 x 5

B1 S/A Ball push ups 3 x 6 r/l

B2 KB Pullovers 3 x 10

B3 Weighted V-up 3 x 15

 

Cond:

Plate GTOH 20-10-5

Plate OH Lunge 20-10-5

Plate Over Burpees 20-10-5

Run 500m

 

Thursday

S&C

A1 Pull-up 3 x max

A2 1/2 Kneeling press 3 x 8 r/l

A3 Plate chop 3 x 8 r/l

C1 BB Reverse Lunge 3 x 1min on/off

 

Cond: 40/20

Ropes

KB Pulls

Slams

Hand Release Pushups

Ring Mountain Climbers

Ring Rows

Goblet squats

 

Friday

S&C

A1 Side Plank 1 x max r/l

B1 S/A Carry 3 x 2 L r/l

B2 Push up to ring jacknife 3 x 10

B3 Leg lifts 3 x 20

B1 KB Clean Thruster 3 x 10

 

Cond: Run

 

Really excited for the next 6 weeks format for training which will adhere to the following format:

Week 1 we will 5 rep max test a major lift or movement each day and then over then over the following 4 weeks we will do a variation of this lift and then retest the original lift again in 6 weeks and hopefully see some gainz (eg. 5RM back squat week 1 – box squat week 2 - Dynamic squats Week 3 and so on until 5RM back squat again week 6).

The following lifts will be tested:

5RM Back Squat

5RM Strict Overhead Press – no use of legs at all!

5RM Barbell Lunge

5RM Chins or best score achieved

Max Effort Plank

2 min burpees

This should keep people motivated to demonstrate consistency to their training/ nutrition and recovery outside of the gym as those that do can expect to see big improvements in fitness/strength and body composition.

Mon

S&C

A1 Pause Back Squat 4 x 5

A2 Goblet jump squats 4 x 5

B1 Ring Fly 3 x 10

B2 S/L ball glute bridge 3x 8 r/l

B3 Ring rollout 3 x 8

C1 Max effort bar hang

Cond: BB Complex

5 -1 RDL

5 -1 BO Row

5 -1 Push Press

5 -1 Jump Squats

5 -1 Bar over burpees

Tuesday

S&C

A1 Jammer press 4 x 6 r/l

A2 Rev lunge into jammer 4 x 3 r/l

A3 Plank rotations 4 x 8 r/l

B1 KB Complex: DA KB Clean + SA Thruster 3 x 5 r/l

Cond: 15 min time cap

500m run

30 Walking Lunges

500m run

30 Sit ups

500m run

30 KB Clean & Press (15 r/l)

500m run

30 Knees to elbows

Wed

S&C

A1 Split squat 4 x 8 r/l

A2 SL power jumps 4 x 5 r/l

B1 Weighted push-up 3 x 10

B2 Partner chest throws 3 x 5

B3 Partner sit-up throws 3 x 10

Cond:

10,9,8..........1 Burpees

1,2,3............10 Hanging Knee Raises

Thursday

S&C

A1 BB bent over row 3 x 10

A2 KB Chest Press 3 x 8

A3 Plate OH sit-up 3 x 15

B1 KB Complex: KB Snatch & Push press 3 x 5 r/l

B2 SL KB RDL 3 x 6 r/l

Cond:

5mins of:

3/4 rounds

5 Chins/Ring Rows

10 Pushups

15 Squats

Finish remaining time in as many reps as possible of wallballs

3 mins rest

5mins of:

3/4 rounds

5 Chins/Ring Rows

10 Pushups

15 Squats

Finish remaining time in as many reps as possible of wallballs

Friday

S&C

A1 Farmers carry 1 x 8 l

B1 KB L-sit 3 x 20-30s

B2 KB Plank 3 x 30 - 45 s

B3 Plate pullovers

C1 BB Reverse Lunge 3 x 1min on/off

Cond: Run

Really excited for the next 6 weeks format for training which will adhere to the following format:

Week 1 we will 5 rep max test a major lift or movement each day and then over then over the following 4 weeks we will do a variation of this lift and then retest the original lift again in 6 weeks and hopefully see some gainz (eg. 5RM back squat week 1 – box squat week 2 - Dynamic squats Week 3 and so on until 5RM back squat again week 6).

 

The following lifts will be tested:

5RM Back Squat

5RM Strict Overhead Press – no use of legs at all!

5RM Barbell Lunge

5RM Chins or best score achieved

Max Effort Plank

2 min burpees

 

This should keep people motivated to demonstrate consistency to their training/ nutrition and recovery outside of the gym as those that do can expect to see big improvements in fitness/strength and body composition.

 

Mon

S&C

A1 Back Squat – build to 5RM

B1 Ring Pushup 3 x 10

B2 Ring Glute Bridge 3x 10

B3 Spiderman Plank 3 x 12

C1 Max effort burpees in 2 mins

 

Cond:

Round 1 - 4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Pushups

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Situps

 

Tuesday

S&C

A1 Strict press – build to 5RM

B1 KB Complex: SA KB Swing + SA Thruster 3 x 8 r/l

 

Cond:

10 burpees

500m run

3 Rounds:

5 KB Clean & Press right

5 KB SA Thrusters right

5 KB Clean & Press left

5 KB SA Thrusters left

500m run

10 burpees

 

Wed

S&C

A1 BB Lunge – build to 5RM r/l

B1 KB Pupu 3 x 10

B2 Partner side throws 3 x 10

B3 Partner Leg throws 3 x 10

 

Cond:

EMOTM 10mins

Even – 15 Plate GTOH

Odd – 5 KB Swing + 5 Box Jump

 

Thursday

S&C

Chin – build to 5RM

A1 Chin Ring Rows 3 x 15

A2 KB SA Chest Press 3 x 8

A3 Tempo Hanging Knee Raises 3 x 8

B1 KB Complex: KB Clean & KB Snatch 3 x 6 r/l

 

Cond: 3 Rounds - 45s on/15s off

Ropes

Plank

Slams

Ring Rows

75s Rest

 

Friday

S&C

Plank – max effort

A1 Landmine

A2 Landmine RDL

A2 Plank Walkout

B1 BB Reverse Lunge 3 x 1min on/off

 

Cond:

Hill Runs – from unit down & back 4 times with a 60 s rest between efforts

 

 

 

 

 

 

Week 6 of 6 week training cycle where our strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.

 

This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.

 

We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).

 

Tues

S&C

A1 Back squat 4 x 5/8

A2 Eccentric loaded Jump Squats 4 x 5

B1 Push Press 3 x 5/8

B2 SA KB Row 3 x 12

Cond: 15min time cap

12 KB Thrusters

12 KB PuPu

200m run

10 KB Thrusters

10 KB PuPu

200m run

8 KB Thrusters

8 KB PuPu

200m run

6 KB Thrusters

6 KB PuPu

200m run

4 KB Thrusters

4 KB PuPu

200m run

2 KB Thrusters

2 KB PuPu

200m run

 

Wednesday

S&C

A1 Floor Press 4 x 5/8

A2 Bent Over Fly 4 x 12

A3 Double KB Clean 4 x 10

B1 Partner Plank Pulls 2 x 8 r/l

 

Cond: 4 Rounds

90s AMRAP

5 Box Over Burpees

10 Wallballs

60s Rest

 

 

Thursday

S&C

A1 Pullup 4 x 5/8

A2 Ring Pushup 4 x 8

A3 KB Reverse Lunge 4 x 6 r/l

B1 Ring Body Saws 2 x 10

B2 Half Kneeling landmine 2 x 8 r/l

 

Cond: 40/20

Plate GTOH

Ropes

Seated KB Pulls

Slams

Hand Release Pushups

Ring Mountain Climbers

Ring Rows

Goblet squats

 

 

Fri

S&C

A1 Deadlift 4 x 5/8

A2 KB Swing 4 x 10

A3 SA Situp 4 x 6 r/l

B1 Step Ups 4 x 5/8

 

Cond:

KB Man Makers 8/6/4/2 (push press instead of thrusters)

Skipping 100/75/50/25

 

 

Week 5 of 6 week training cycle where our strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.

This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.

We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).

Mon

S&C

A1 Back squat 4 x 5/8

A2 KB RDL 4 x 8

A3 Side plank & press 4 x 6 r/l

B1 Strict Press 3 x 5/8

B2 Rope pull to stand 3 x 6

Cond:

10-1 or 10mins

Burpees

KB Clean & Jerk r/l

Ring Rows/Chins

Tuesday

S&C

A1 Floor Press 4 x 5/8

A2 Chin 4 x max/5

A3 Double KB Swing 4 x 10

B1 Leg raises into wipers 3 x 15/10 r/l

Cond: 15min AMRAP

Partner A:

500m run

Partner B: Rounds of below until partner returns

10 Pushups

10 Jump Lunges

10 Slams

Wed

S&C

A1 Split Squats 4 x 5/8

A2 Split stance jammer press 4 x 8 r/l

Bodyweight circuit:

B1 Inchworm + press 3 x 6

B2 Ring assisted pistol 3 x 6 r/l

B3 Handstand hold/ ring plank 3 x 30s

B4 Rotating slams 3 x 5 r/l

Cond:

3min AMRAP

4 KB Thrusters

8 Situps

Bear Crawl to Wall

8 Wallballs

Bear Crawl Back to KBs

2min Rest

2min AMRAP

1Min Rest

1min AMRAP

30s Rest

30S AMRAP

Thursday

S&C

A1 Pullup 4 x 5/8

A2 Push ups 4 x 10

A3 KB get ups 4 x 5 r/l

B1 Rope twist 2 x 20

B2 Spidey Plank 2 x 10

Cond:

Circuit

Ropes

MB Pick and toss

Ladder Walk

KB Get Ups

Jacknife

Ring Plank

Fri

S&C

A1 Deadlift 4 x 5/8

A2 Ring fly to curls to tri extensions 4 x 8/8/8

B1 Pause Front Squats 3 x 5/8

Cond: sled/sprint/prowler

Week 4 of 6 week training cycle where our strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.

 

This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.

 

We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).

 

Mon

S&C

A1 Back squat 4 x 5/8

A2 KB Good Morning 4 x 5

A3 Plate Around the Worlds 4 x 8

B1 Push Press Press 3 x 5/8

B2 Ring Rows 3 x max/15

 

Cond: 10min AMRAP

20 Skips

2 Pushups

2 Lunges

2 KB Swings

20 Skips

4 Pushups

4 Lunges

4 KB Swings

 

Tuesday

S&C

A1 Floor Press 4 x 5/8

A2 KB Row 4 x 5/8

A3 SA KB Swing 4 x 8 r/l

B1 Ring Plank Feet Elevated 2 x 45-60s

B2 Glute Bridge 2 x 12

 

Cond:

5 Rounds

5 Chins/Ring rows

10 Pushups

15 Situps

20 Squats

200m run

10 Plate GTOH after every run

 

Wed

S&C

A1 BB Step Ups 4 x 5/8

A2 Box Jump 4 x 5

Bodyweight circuit:

B1 Dips/Ring Pushups 2 x 8

B3 Ring Body Saws 3 x 10

B3 L-Sits 2 x 20-30s

B4 Slams 2 x 8

 

Cond: 5 Rounds

5 KB Clean & Press right

8 Wallballs

5 KB Clean & Press left

8 Wallballs

10 Hanging Knee Raises

 

Thursday

S&C

A1 Pullup 4 x 5/8

A2 KB Chest Press 4 x 5/8

A3 Pistols 4 x 5

B1 Landmines 2 x 20

 

Cond: Partner Workout
3 rounds
50 box jumps (You go I go)
10 in unison burpees
50 kb swings (25 each)
10 Twist Throws r /l

 

Fri

S&C

A1 Deadlift 4 x 5/8

A2 Inchworm + Press 4 x 6

A3 Farmers hold 4 x 30s

B1 Pause Front Squats 3 x 5/8

 

Cond:

Shuttle runs – 30s on / 45s off x 6

 

Sat 

S&C

Missed lift

Conditioning

Week 3 of 6 week training cycle where our strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.

 

This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.

 

We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).

 

Mon

S&C

A1 Back squat 4 x 5/8

A2 KB SL RDL 4 x 8 r/l

A3 Plate Chop 4 x 8 r/l

B1 Strict OH Press 3 x 5/8

B2 Chins 3 x 5/8

 

Cond: 10 mins Descending Ladder

20-18-16-14.........2

Wallballs

Ring Rows

Jump Lunge

Knees - Elbows

 

Tuesday

S&C

A1 Floor Press 4 x 5/8

A2 KB Pullover 4 x 8

A3 Slamballs 4 x 8

B1 Mountain Climbers 2 x 20

B2 SA KB Carry 2 x 2

 

Cond: 5 Rounds

Rounds 1/3/5 = 200m run

Rounds 2/4 = 400m run

With 10 Box Jumps & 10 KB Swings after every run

 

Wed

S&C

A1 Rear Foot Elevated Splits Squats 4 x 5/8

A2 KB Clean & Press 4 x 5/8

Bodyweight circuit:

B1 Ring Archer Pushup 2 x 8

B2 Cossack Squat 2 x 10

B3 Rollouts 2 x 8

B4 Bear Crawl

 

Cond:

100 Skipping

30 KB Front Racked Lunges

5 KB Thrusters

100 Skipping

20 KB Front Racked Lunges

5 KB Thrusters

100 Skipping

10 KB Front Racked Lunges

5 KB Thrusters

 

Thursday

S&C

A1 Pullup 4 x 5/8

A2 Seated KB Press 4 x 5/8

A3 Pistols 4 x 5

B1 Weighted Russian Twists 2 x 20

 

Cond: 3 Rounds

1 min Ropes

1 min Slams

1 min Burpees

1 min Rest

 

Fri

S&C

A1 Deadlift 4 x 5/8

A2 KB Swing 4 x 10

A3 SA Situp 4 x 6 r/l

B1 Pause Front Squats 3 x 5/8

 

Cond:

Hill Runs