LIFT

Push Press 1 x 5 – Work up to a heavy single, if you are new work triples.

THEN

Back Squat 1 x 20 – Start weight is 50% 1RM or Bodyweight whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
Alternating Tabata
Squats
Push Ups
For total reps.

Fitness
Alternating Tabata
Squats
Push Ups or Negatives
For total reps.

BODYCARE

Warm up like a race car

If Scott Dixon took his million dollar ride out on the track at Daytona and tried to go full throttle without warming up first, he’d go straight into the wall, whether he had Cole Trickles special tires or not…