Weekly Warm-up: 2mins @ 70%: row, run, skip or airdyne 2-3 rounds 1 gym length of inch worm 10 good mornings 10 walking lunges/side

Part 1 A1. russian step-up 4x10-12, rest 60sec A2. RDL 4x8-10, rest 60sec

Part 2 4 rounds: B1. 15 heavy Russian KB Swings, rest 30sec B2. 10 burpees as fast as possible, rest 30sec B3. max consecutive pull-ups, rest 60sec

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