Press 2 x 6 – 80-85-90-90-90-90% of your 1 Rep Max or work to a heavy double.


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.


Row Intervals

Row 500m
Rest 5 min
Row 500m

Record total time for both 500m efforts.


If You Have Back Pain Do Not Forget About Your Feet

Our body tightens up for a reason. The reason is to protect our joints from moving into positions in which we may potentially injure ourselves. We need to teach our body how to properly stabilize and then move through its full range of motion.