LIFTS

Press 1 x 5 – Use 90%+ of your 1 Rep Max, or build to a heavy single.

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

Performance
12 min AMRAP
200m run
10 HSPU
5 Devils Press 20 / 15kg

Fitness
200m run
10 Dive Bomber Push Ups
5 Burpee