LIFTS

Speed Bench 3 Position 3 x 9

3 reps at each grip position x 3 (Narrow, Normal, Wide)

Go as heavy as you can but still maintain bar speed.

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
3 RFT
100m Farmers Walk AHAP 10 x 10m
15 Pull Ups

Fitness
3 RFT
100m Farmers Walk AHAP 10 x 10m
15 Body Rows

NUTRITION

Coffee: It’s not for everyone.

Good news! Coffee is not only good for you but can lead to empowered performance, for some…  Are you one of them? For some individuals coffee can be the difference in setting a new PR. For others, coffee could be limiting your ability to recover and perform at your best. Are you a performance junkie like us? If so, read on to find out if coffee is the drug you need!