LIFT

Pendlay Row 6 x 4 – Work to 4 heavy sets of 6 reps, if you have done 5 x 5’s before aim for a similar or the same weight for that extra rep.

WORKOUT

12 min Couplet
Performance
2.4.6.8.10.12….
Wall Ball 9/6 kg to 10/9′
Box Jump 24/20″

Fitness
2.4.6.8.10.12….
Wall Ball 6/4 kg to 9′
Box Step Up 24/20″

BODYCARE