Strength Triplet: 3x1@max Shoulder press + 3x5@80% pendalay row + 3x3@90% back squat *all 3 sets should heavy working sets


EMOM 16 Rep ladder

1) Row Boys:12-14-16-18-20cal

Girls: 8-10-12-14-16cal

2) 65/45kg 8 x hang power clean & jerk

3) 20 MB depth charges

*Stagger start teams in 1min waves

Big Kahuna:

RX 21-15-9 Bw strict pull ups + bar dips + GHD sit ups

Scale 12-9-6 bw banded pull ups + ring push ups + ab mat sit ups

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It's training so you can run to the beach without getting puffed, unload a trailer without lower back pain or give you the ability to join the social touch team without hesitation. Find your fitness!

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