LIFTS

Pendlay Row 4 x 4 – Work to 4 heavy sets of 4 reps, if you have done 5 x 5 or 6 x 4’s before aim for a higher weight for fewer reps.

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 x 12 minutes
ODD – 7 DL @ 65% of 1RM
EVEN – 3 Suicides 0-5-10-15m

Fitness
EMOM x 12 minutes
ODD – 7 DL @ 70/50kg
EVEN – 2 Suicides 0-5-10-15m

BASICS