Rowing aerobic base

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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all sets done max rep leaving 3 RIR

Back squat 4 sets @ 70% of 1RM

Bench press 4 sets @ 70% of 1RM

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4 sets of bent over barbell row @ 70% of 10 RM

4 sets of dumbbell lateral raises @ 70% of 10RM

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25x GHD sit ups

@ light wall ball

P1: work

P2: ‘rest’ in FLR plank

3 rounds