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Thursday 9th July 2026. Body building 2 rounds 15 Banded Pull Aparts or Cable face pulls 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep) -10 light KB halos in each direction 1️⃣ EVERY 3 MIN FOR 3 ROUNDS Max rep strict pull ups Scale to chin over […]

Wednesday 8th July 2026 – Week 3 Day 3 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 3-3-3-1-1-1 Bench Press warm up with an empty bar set of 10 or 20 then perform a warmup set of 8 reps Increase the weight again and perform a

Tuesday 7th July 2026. Week 3 Day 2 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups Every 8 mins for 5 rounds: 1 Turkish get up each arm 5 strict Chins 800m run

Monday 6th July 2026. Week 3 Day 1 Prep: 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups Strength: 3-3-3-1-1-1 Back Squat For those of us a bit rusty with this rep scheme we call it 'INTRO REPS' warm up with an empty bar set of 10

Friday 3rd July 2026. Week 2 Day 5. Prep: 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups Strength: 5-5-5-3-3-3 Deadlift For those of us a bit rusty with this rep scheme we call it 'INTRO REPS' warm up with alight weight for a set of 10

Thursday 2nd July 2026. Body building Prep: 2 sets 15 Banded Pull Aparts or Cable face pulls 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep) -10 light KB halos in each direction 1️⃣ EVERY 3 MIN FOR 3 ROUNDS Max rep strict pull ups Scale to chin

Wednesday 1st July 2026. Week 2, day 3 Prep: 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups Strength 5-5-5-3-3-3 Bench Press For those of us a bit rusty with this rep scheme we call it 'INTRO REpS' warm up with an empty bar set of 10

Tuesday 30th June 2026. Week 2 Day 2 Prep: 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups Conditioning: EMOM for 40min Min 1: 20 Russian KB Swings Min 2: 30sec plank on rings Min 3: 30 sec air squats Min 4: 20 sec side plank each

Monday 29th June 2026. Week 2. day 6 Feedback on how long the sessions take would be massively appreciated Prep: 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups Strength: 5-5-5-3-3-3 Back Squat For those of us a bit rusty with this rep scheme we call it

Friday 26th June 2026 – Week 1 Day 5 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 8-5-5-3-3-3 Deadlift For those of us a bit rusty with this rep scheme we call it 'INTRO REPS' warm up with alight weight for a set of 10 or