Push Press 5 x 5 @ 60% @45KG
Bent Over Barbell Row – Supinated Grip 4 x 12 @40KG

3 Rounds Of:
10 Half Kneeling Landmine Press @25. 28, 28KG
10 Hammer Curls @20lbs

3 Rounds Of:
10 Pull Ups
10 American KB Swings @24KG
250m Row

Tempo Low Bar Back Squat 4 x 5 @ 60% @60KG
Bulgarian Split Squat with Dumbbells 4 x 8 @20lbs DBs

4 Rounds Of:
30 Sec KB Farmer Carry @24KGs
20 Goblet Squats @8KGs
20 KB Step Ups – Contralateral Load @8KG

3 Rounds Of:
10 Knees to Elbows
10 Bird Dogs

Bench Press 4 x 5 @ 70% @51KG
Seated Dumbbell Shoulder Press 4 x 10 @30lbs, 35lbs x3
Single Arm DB Bench Press – Neutral Grip 3 x 12 @35lbs

3 Rounds of:
20 Push Ups
20 Sec/Arm Waitress Carry
200 Renegade Rows @40lbs

Landmine Oblique Twists 4 x 12 @20KG, 15KG x3

1 mile Timed Run @11:40

Max Push-Ups in 1min 1 set x 1 rep @41 reps
Conventional Deadlift 1 x 5 @100KG
Conventional Deadlift 2 x 1 @ 60% @60KG 20, 15 reps
Box Squats 3 x 8 @ 70% @70KG
KB Single Leg RDL 3 x 8 @16, 20, 20KG

3 Rounds Of:
20 Front Rack Walking Lunges @12KG KBs
10 Goblet Squats @20KG
100m Row

Strict Press 5 x 5 @ 70% @35KG
Pendlay Rows 4 x 8 @50KG
Half Kneeling Single Arm KB Shoulder Press 3 x 15 @10KG

3 Rounds Of:
10 Chin Ups
15 Dumbbell Push Press @35lbs
20 Wall Balls @20lbs

Airdyne – 1000m @2:02

BW: 60.6KG

Box Jumps 3 x 8 @18,21,24Inch *Minumum Knee Rebend
High Bar Back Squat 1 x 5 @75KG

2 Rounds of:
Suitcase KB Carry 30 Secs Each Side
Side Planks 30 Secs Each side

4 Rounds of:
12 Dumbbell Step Ups @35lbs (last round 30lbs)
10 Russian KB Swings @28KG
12 Reverse Lunge – Contralateral Load @12KG KB