Performance

Front Squat 2 x 8 @78-78-83-83-88-88-88-88%

10-8-6-4-2 Ring Push Up

50-40-30-20-10 OH Lunge steps 20/15kg

Fitness

Front Squat 2 x 8 – work up to a heavy double

10-8-6-4-2 HR Push Up

50-40-30-20-10 Lunge Steps

Basics

From 0 to 100 know your percentages

•  Percentages can’t always be followed to the “T”. Some days 80% will feel like 90%, but these general guidelines will help you plan your training to get the results you’re after.