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

10 min AMRAP
Performance
100m waiters walk 24/16kg
10 Kettle Bell Swings 24/20
10 1 arm overhead KB Lunges
10 Goblet squats

Fitness
100m waiters walk 20/12kg
10 KB swings 20/12
10 lunge steps
10 squats

BASICS