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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

Friday 21st August 2026 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 Conditioning: AMRAP 7min 3-6-9-12-15-18-21-24….. Front Squats Toes to bar Front squats can be bar or KB, heavy or light,

Thursday 20th Aug 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 chin ups Scale to chin over bar holds

Wednesday 19th Aug 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 3-3-3-1-1-1 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 17th Aug 2026 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 3-3-3-1-1-1 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 14th August 2026. Week 8 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 Conditioning: 5 rounds for time 5 burpees 10 KB swings 32/24 15 air squats Scale

Thursday 13th August 2026. Week 8 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

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

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