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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

Bodybuilding Phase 1 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 or

Wednesday 24th July 2026 – Week 1 Day 3 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 8-5-5-3-3-3 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 or

Tuesday 23rd June 2026 – Week 1 Day 2 2 rounds -10 Kettlebell halos in each direction -10 overhead squats -10 beat swings -10 push ups 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 side

Monday 21st June 2026 – Week 1 Day 1 New Cycle New cycle where we are going to be focusing on Gpp (general physical preparedness) To Give Credit to the original inspiration for this program is Mark Rutherford who in the mid 2000s came up with the MEBB (maximum effort black box program) based upon

Friday 19th June 2026 – Week 6 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 single RPE 9-10 Barbell Military Press… again perform max reps with 60% of your max weight from