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Tuesday 14th April 2026 – Week 4 Day 2 3 rounds 10 kneeling kettlebell halos each direction 30 second Arm Bar each arm 10 lunge to twist each leg 10 Kettlebell Swings 5 rounds 400m run 2 Min rest between rounds Record total time taken including rests

Monday 13th April 2026 – Week 4 Day 1 New cycle! 2 rounds Goblet kang squat 30 sec bar hang KB Swing ×10 Breathing + brace drill Barbell Back Squat these are now 3 seconds lower with no pause each rep, be as explosive on the way up from each rep as you can Build

Friday 10th April 2026 – Week 3 Day 5 2 rounds shoulder CARS (a quick google) 10 light KB swings 10 light KB halos in each direction Barbell Military Press these are normal reps Build upto a heavy set of 4 Barbell Military Press… again perform max reps with 70% of your max weight from

Wednesday 8th April 2026 – Week 3 Day 3 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 Barbell Bench Press these are 3 seconds lower each repetition Build upto a

Tuesday 7th April 2026 – Week 3 Day 1 3 rounds 10 kneeling kettlebell halos each direction 30 second Arm Bar each arm 10 lunge to twist each leg 10 Kettlebell Swings 3 rounds 400m run 2 Min rest between rounds Record total time taken including rests

Monday 6th April 2026 – Week 3 Day 1 New cycle! 2 rounds Goblet kang squat 30 sec bar hang KB Swing ×10 Breathing + brace drill Barbell Back Squat these are now 3 seconds lower with no pause each rep, be as explosive on the way up from each rep as you can Build

Friday 3rd April 2026 – Week 2 Day 5 2 rounds shoulder CARS (a quick google) 10 light KB swings 10 light KB halos in each direction Barbell Military Press these are normal reps Build upto a heavy set of 5 RPE 8-9 Barbell Military Press… again perform max reps with 80% of your max

Thursday 2nd April 2026 – Week 2 Day 4 3 rounds 10 kneeling kettlebell halos each direction 30 second Arm Bar each arm 10 lunge to twist each leg 10 Kettlebell Swings 10-9-8-7-6-5-4-3-2-1 Power snatch Barbell over burpees Record loads and times

Wednesday 1st April.2026 – Week 2 Day 3 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 Barbell Bench Press these are 3 seconds lower each repetition Build upto a heavy

Tuesday 31st March 2026 – Week 2 Day 2 3 rounds 10 kneeling kettlebell halos each direction 30 second Arm Bar each arm 10 lunge to twist each leg 10 Kettlebell Swings 3 rounds 400m run for time 2min rest Record total time taken including rests