Every 2:30 x 4 sets
Back Squat 10-7-5-5
Start around 60% of your 1RM. Reference last week for loading and work to build a little heavier than last week.
Every 2:00 x 4 sets
10 (:03) Pause Sumo Stance Good Morning
Start light, empty bar for many. Lower down under a second, hold for 3, and then back-up on a second. Focus on position over loading.
DB Front Squats 35s/25s
Run 200m to start, between every set of squats and to finish the workout.
400m Farmers Carry
Moderate to heavy. Shouldn’t be unbroken!
3×40/30 Calorie Assault Bike
Rest 2:00 Between Rounds
Pick a pace in your first set and sustain it throughout. They should be tough. Take chances but keep your splits close!