3 Rounds 8:8 Worlds greatest stretch 10 Upward to downward dog 12 Alternating toe taps Push specific 10 Dumbbell cuff turns 5kg 8 Cat Camel

Bench Press - STOIC

12, 8, 6, 6

Dumbbell Curl to Press

3 x 8

Roman Chair Leg Raises

3 x 8

4 Rounds 200m Row 10 Dumbbell side raises 6 Burpees 1 min rest ⏰ *One to get the heart rate up.. Keep a smooth but fast pace on the rower, aim to go close to failure on the side raises. Burpee as minimal rest as possible 💪🏻

Run warmup 🏃‍♂️

Run Warmup 2 Rounds 10 slow squats 10 Lying hip thrusts 30 sec rest ⏰ 2 rounds 10:10 Leg swings 6:6 Worlds greatest stretch 30 sec rest ⏰

Run

1 x 5:00

Run

3000, 5000

Run

1 x 5:00

Warmup 2 Rounds 6 each side Worlds greatest stretch 20 seconds Dead hang Rest 30 seconds ⏰ 2 Rounds 8 Cat Camel 8 Bird dog Rest 30 seconds ⏰

Pull-ups

Inverted Bodyweight Row

4 x 6

Chest-Supported DB Row

3 x 12

DB Deadlift

3 x 8

3 Rounds 12 Dumbbell hammer curls 12 Alternating Toe taps 20 Wall Balls 60 sec rest ⏰ 🛎 We want the curls to be tough but still manageable. Alternating toe taps - Make sure arms go all the way back to the floor behind you for each rep. Wall balls should be smooth and fast! Aim for as little breaks in reps as possible before resting for 1 min

Warmup 2 Rounds 14 Hindu Squats 16 Cross Mountain Climbers 30 Seconds rest ⏰ 2 Rounds 10 Deep squat with alternating reach 12 Bird dog

Barbell Back Squat - STOIC

10, 6, 6, 6

Kb Alternating Reverse Lunges

4 x 16

Friday Fire 🔥

Friday Fire 🔥 (We will test this workout again in week 6) 10-1 reps for time ⏰ Barbell Clusters 45kg/30kg Bar facing burpees 🛎 Start with 10 reps on each then work your way down to 1 rep on each If in doubt perform a warm up of barbell clusters to gauge what weight to go with

Run warmup 🏃‍♂️

Run Warmup 2 Rounds 10 slow squats 10 Lying hip thrusts 30 sec rest ⏰ 2 rounds 10:10 Leg swings 6:6 Worlds greatest stretch 30 sec rest ⏰

Run

1 x 30:00