Monday 13 January 2025 (16:30 first class)

Warm-up

2 rounds

20s Squat hold

10 Air squats

5 Walkers

10 KB Deadlift (light)

10 KB Swing (light)

10 DB Strict press e.s
20s Pidgeon stretch each side

Workout

5-5-5
Back squat (70%-65%-60%-55%)
20-20-20

Double KB Russian Swing (2x24kg/2x16kg)

-Rest 5 minutes

5-5-5
Push Press (70%-65%-60%-55%)
10-10-10

Double KB Clean + Jerk (2x24kg/2x16kg)