LIFTS

Press 2 x 6 – Use 80-85-90-90-90-90% Or work up to 4 heavy sets across.

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

15 Min EMOM

Performance
1st min 20/15 cal row
2nd min 20/15 push ups
3rd min 20 squats

Fitness
1st min 12/9 cal row
2nd min 12/9 push up / negatives
3rd min 15 squats

BODYCARE

Pelvic Floor Health For Men: Part 1

“What happens when the family jewels aren’t feeling good or functioning properly? Do you feel like your manhood is a stake?”