LIFTS

Bench Press 1 x 5 – Work up to a heavy single. If you are new work to a heavy triple.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.

Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance

EMOM 12 Mins
Odd 15 Goblet Squat 24/16kg
Even 15 Lunges with KB

Fitness

EMOM 12 Mins
Odd 15 Goblet Squat 20/12kg
Even 15 Lunges with KB
Use DB’s if not enough KB’s

You must hold the KB for the whole workout. 5 Burpee penalty if you put it down.

BASICS