THURSDAY

General Prep

2 Sets: For Quality

10 Kettlebell Deadlift

10 Scapular Push-Ups

20 Alternating Plank Shoulder Taps

10/10 Single Leg Glute Bridge

:20/:20 Single Leg Glute Bridge Hold

Specific Prep

2 Sets:

3-5 Deadlifts @ light load

3-5 Bench Press @ light load

8 Russian Kettlebell Swings + 8 American Kettlebell Swings @ working weights

6-8 Push-Ups

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Then Build to working loads on Deadlift and Bench

Level 2.

20:00 EMOM

Minute 1: 5 Deadlifts

Minute 2: 5 Bench Press

Minute 3: 15 KB Swings + 10/8 Elevated Push-Ups 

Minute 4: Rest

Kettlebell @ 16/12kg

Deadlift and Bench Loading @ 7 RPE

Conditioning

20:00 EMOM

Minute 1: 3 Deadlifts

Minute 2: 3 Bench Press

Minute 3: 15 KB Swings + 15/10 Push-Ups

Minute 4: Rest

Kettlebell @ 24/20kg

Deadlift and Bench Loading @ 80%+

Accessories

3 Sets: For Quality

8 Sumo Stance Good Mornings

5 Hamstring Walk-Outs