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
10 Min EMOM
ODD Row 200m
EVEN 15 KBS 24/16kg

Fitness
10 Min EMOM
ODD Row 150m
EVEN 15 Russian KBS 28/20kg

BODYCARE

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