Monday 24th Aug 2026
2 rounds
-10 Kettlebell halos in each direction
-10 overhead squats
-10 beat swings
-10 push ups
8-5-5-3-3-3
Front Squat
Alternative (safety squat bar or zercher squat)
warm up with an empty bar set of 10 or 20
then perform a warmup set of 8 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
2min max rep back squat at bodyweight into 1mile run
Record reps and time for the mile run
