Warm Up400m run or row

Two sets of: 10-12 lateral box walk overs - use light DB weight at your sides if you like https://www.youtube.com/watch?v=HtQ2VK0Lea4 10-12 supinated ring rows

Two sets with an empty bar of: 10 good mornings 7 back squats 5 pausing front squats

Mobility psoas march x 10 each leg https://www.instagram.com/p/BheREQ8DUo0/?taken-by=functional.bodybuilding lat pull downs in the hollow position x 20 reps elbow plank scap push upsx 10 reps banded pull throughs 8-10 reps https://www.youtube.com/watch?v=ZuKowDpVVXM

Skill: Strict Press week 1

4 sets of 8 reps @ 60%


all movements done with a sandbag 21-15-9


Bent over row


Front squat