Monday 27th July 2026 – Day 1
2 rounds
-10 Kettlebell halos in each direction
-10 overhead squats
-10 beat swings
-10 push ups
3-3-3-1-1-1
Pause Back Squat
warm up with an empty bar set of 10 or 20
then perform a warmup set of 5 reps
Increase the weight again and start the first working set of 8 which you will record.
This first set wants to be rpe 7-8
each set should then be increased weight while avoiding failure, don't count failed sets as working sets if you do, if you fail, drop the weight and perform that set again
12min AMRAP
250m row
20 sec L-Sit
5 double KB Clean and Press
5 Strict Pull Ups
Finisher:
1 set of max rep alternating Pike leg lifts
This can be done on dumbbells or the floor also
