Deadlift 1 x 5 – Use 90%+ of your 1 Rep Max for all 5 work sets. If new look to set a 1 Rep Max.


12 Minute AMRAP
5 Goblet Squats 24/16kg
10 Knees To Elbow
25 Double Unders

12 Minute AMRAP
5 Goblet Squats 20/12 or 12.5kg
10 Hanging Knee Raise
50 Singles


When Meat Eaters Should Choose Plant Based Protein

“Traditionally protein supplements were either whey (most commonly) or casein. Now, of course, there are many other types of protein available; ranging from soy to rice, beef, and cricket. But overall, the most common supplemental protein is still good ol’ whey protein, either as isolate or concentrate.”