Wednesday14th October 2026
2 rounds
-10 Kettlebell halos in each direction
-10 single arm overhead squats or windmills
-10 beat swings
-10 push ups
8-5-5-3-3-3
Spoto 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 8 which you will record.
This first set wants to be rpe 7-8
each set should then be increased weight while avoiding failure, don't count failed sets as working sets if you do, if you fail, drop the weight and perform that set again
Conditioning:
50 renegade manmakers for time
1 renegade manmaker =
1 push up
1 row each arm
1 clean
1 squat
1 press
