FRIDAY 1 September 2023

Warm-up

2x 33m Sled walk (empty sled)

3x

10 Double DB Hammer curl (light)

10 Ring Rows

10 Alt Lunge twist

10 Box step-ups

Workout (Alt: any benchmark “girl” workout)

33 Empty bar curls Alt: hang power clean

33 Empty bar Front squat

33 Empty bar strict press

33 Empty bar box step-ups (back rack)

33 Empty bar reverse curl

33 Strict chin ups Alt: pull-ups

*Every break:

2x 33m Sled push 20kg/10kg

Break = putting bar/down – even between movements (chin-up transition is free). Can rest holding bar in the resting position for that movement.

*Work from top to bottom