LIFT

Bench Press 2 x 8 – ALL sets at 85% of your 1 Rep max or work to a heavy double.

THEN

Back Squat 1 x20 – Start weight is 50% 1RM or Bodyweight whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
10 Min AMRAP
10 Russian KBS 32/24kg
10 Steps Goblet Lunge
10 Push Ups

Fitness
10 Min AMRAP
10 Russian KBS 24/16kg
10 Lunge Steps
10 Push Ups/5 Negatives

SKILL

Kettlebell Clean and Press. Advanced folks can try push press and push jerks as well.

BODYCARE