LIFT

Pause Push Press 6 x 4 – Hold for a 1 count at the bottom of your dip.
Use 60-70% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

8 min AMRAP
Performance
16 Kettlebell Swings 24/16 kg
8 Toes To Bar
4 Deadlifts 100/70kg

Fitness
16 Russian KBS 24/16kg
8 Hanging knee raises
4 Deadlifts 70/50kg

BASICS