Box Squat

6, 6, 4, 4

30 Degree Incline DB Bench Press

3 x 10

Stiff Legged DB Deadlift

3 x 8

Chest-Supported DB Row

3 x 10

KB Front Rack Reverse Lunge

3 x 10

Tricep Pushdown

3 x 10

Zone 2 40-60 minutes Run/Row/Cycle/Swim/Ruck Choose a condition modality you prefer and go for 40-60 minutes, keep at zone 2 pace (60-70% of MHR) or at an easy pace that you can hold a conversation/

Barbell Bench Press

6, 6, 4, 4

Heel Elevated Goblet Squat

3 x 10

Gorilla Row

3 x 10

KB Curtsy Lunge

3 x 10

Russian KB Swing

3 x 8

DB Bicep Curls

4 rounds In 10 minutes complete: 500m row 20 burpee DB deadlifts @ 30/22.5kg* 500m ski erg 20 walking lunges with 20/15kg* sandbag rest is the time remaining in the 10 minute window *male/women weight. If you need to scale the burpees, scale the reps not the weight. So drop the reps to 15, rather than dropping the weight. We need to get used to moving heavy weight under fatigue. You want to finish the first two rounds in around 7:30, if you are behind this pace, think about dropping the distances to 400m.

Barbell Deadlift

6, 6, 4, 4

Half-Kneeling DB Shoulder Press

3 x 10

DB Lunge

3 x 10

Foot Elevated Single Leg Glute Bridge

3 x 10

Step-Ups

3 x 10

DB Lateral Raise

3 x 15

For time: 3/6/9/12/9/6/3 reps of: ski cals press ups KB swings* @ 20/16kg burpees KB swings* @ 20/16kg *KB swings are american, so overhead. The idea is the reps move like a pyramid, do 3 reps of all movements, then 6, then 9 etc etc. or Gut check For time: 20 mile assault bike