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Thursday 6th August 2026. Week 7 Day 4 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 chin ups Scale to […]

Wednesday 5th 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 Floor Press 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 start the first working set of

Monday 3rd 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 Wide Stance Pause Back Squat Width: go wider than your regular stance, this can be a bit or a lot, but stick with the same width for the next 3 weeks warm up

Friday 31st July 2026. Week 6 Day 5 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 3-3-3-1-1-1 Deficit Deadlift These should be done standing on a 2" or so weight plate 10 min AMRAP 1 devil press 20/12kg DB 1 thruster 20/12kg DB 2 devil press

Thursday 30th July 2026. Week 6 Day 4 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

Wednesday 29th July 2026. Week 6 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 Tempo Bench Press warm up with an empty bar set of 10 or 20 then perform a warmup set of 8 reps Perform a warmup set of 5reps Increase

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

Friday 24th July 2026. Week 5 day 5 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 5-5-5-3-3-3 Deficit Deadlift These should be done standing on a 2" or so weight plate 15-12-9-6-3 Light overhead squats KB Swings Pull ups

Thursday 23rd July 2026. 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 bar holds

Monday 20th July 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 5-5-5-3-3-3 Pause Back 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