LIFTS

Speed Bench 3 Position – 3 reps at each grip position x 3
Narrow, Normal, Wide

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
10-1 KB Swings 24/16kg
1 – 10 Weighted Step Ups with KB 24/20”

Fitness
10-1 KB Russian Swings 24/16kg
1 – 10 Weighted Step Ups with KB 20/12”

BASICS