Performance

Front Squat 5 x 5 – build up to a heavy set of 5 look to hit around 88% of your 1 RM for the LAST set

Then:

10-1 KBS 32/24kg

1 Suicide 0-5-10-15 between rounds

Fitness

Front Squat 5 x 5 – work up to a heavy set of 5

Then:

10-1 Russian KBS 24/16kg

1 Suicide 0-5-10-15 between rounds

BODYCARE

The 6 Pillars of an unbreakable body

If you have aches & pains that aren’t going away, or worse, you’re straight-up injured, think about taking a step back to check that your foundation, your movement-quality at its root level, is being addressed.