WarmUp50 Calories Assault Bike

2×15 Bulgarian Squats (body weight)

2×10 KB Swings


In 12 Sets Find a heavy Double Pause BackSquat (2 second pause) (maintain absolute tightness at the bottom)


3×3 Back Squat with 85% of Heavy Pause Double


5-10 Sets:

3 ChinUp

6 PushUps

9 Goblet Squats

Rest 30 Seconds & Repeat 

3 Sets:

250 M Row 

Rest for 1:00 & Repeat

3 Sets

10-12 Lat Pulldown

6-10 Dips

50 Paces- Farmers Walk

Stretch and recover properly



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