LIFT

Pause Push Press 6 x 4 – (4 Sets of 6 Reps)

Hold for a 1 count at the bottom of your dip.

Use 60-70% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

Performance
7 KB Swings 24/16kg
7 Burpee Box Jump Overs 24/20″ Length of box

Fitness
7 Russian KB Swings 24/16kg
7 Box Jump Overs 24/20″

BASICS