Aerobic Base

S w/u

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10 min EMOM

Min 1: run 150m

Min 2: kettlebell thrusters

10-8-6-4-2

kettlebell thruster ladder

(2x16, 20, 24, 28, 32kg bells) increasing load, decreasing reps

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All sets done max rep with 1 RIR

Back squat 6 sets @ 73% of 1RM

Bench press 6 sets @ 73% of 1RM

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6 sets of bent over barbell row @ 73% of 10 RM

6 sets of dumbbell lateral raises @ 73% of 10RM

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30 second FLR +

30 sec rest +

30 second side plank +

30 sec rest +

30 second side plank (alt) +

30 sec rest +

30 second push ups +

30 seconds rest

3 rounds