Aerobic Base

S w/u

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Banded pull aparts 

10 min EMOM

Min 1: run 150m

Min 2: 10x KB reverse lunges

(5 each leg)

16/24kg bell 

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5 sets of max rep (2RIR)

Back squat @ 70% of 1RM

Bench press 5 sets @ 70% of 1RM

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5 sets of max rep (2RIR)

bent over barbell row @ 70% of 10 RM

dumbbell lateral raises @ 70% of 10RM

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60 sec ring FLR

60 sec floor FLR

30 sec side plank

30 sec other side

30 sec max push ups

2:00 rest

3 rounds