Performance

Bench Press 3 x 5 – 70-80-85-85-85%

Then:

EMOM x 10

5 KB Swings 32/24kg

5 Goblet Squats 32/24kg

5 Clapping Push Ups

Fitness

Bench Press 3 x 5 – work up to a heavy triple

Then:

EMOM x 10

5 Russian KB Swings 24/16kg

5 Goblet Squat 24/16kg

5 Push Ups

Mobility Monday

2 Drills to Injury Proof Your Ankles

Many people place too much weight either on the inside or the outside of their foot when they stand and walk. This exercise is used to help correct this by going the opposite way of our natural gait tendency.