Emphasis: Pull, Squat, Hinge, Carry, Endurance
A) Prep
- Joint mobility
- Prying goblet squats
- Haloes
- BB1 10/10
B) 5 rounds of:
- 10 deadlifts and 10 goblet squat
- 2 Leg Blasters
- 30s holds (one per round)
- Plank
- Left plank
- Right plank
- Hollow body
- Forearm plank
C) Battle Ropes (endurance)
- 40s rounds, 40s rest
D) Circuits, 2 sets of 60s/30s each exercise; 1m rest between sets
- Walking lunges
- Pistol squats
- Military presses
- Dips
- Rack carry
- SB over-shoulder toss