Full Kit
A.
4×3 Front squat
*Build to a heavy set of 3 for the day recording your last 4 sets
*This does not have to be a 3RM just a heavy set for the day
B.
5×2 @ 90-95% of weight lifted in part A.
Rest 2-3 min between sets
Workout
Complete as many rounds as possible in 20 mins of:
10 Goblet Squats, 20/16
20 Kettlebell Swings, 20/16
30/26 Row Calories
40 Kettlebell Box Step-ups, 20/16
*Substitute any other erg for row calories OR run 300m
Accessory
4 Rounds for quality
30 Futter kick (2 count)
10 V-up
10 Hollow rock
Limited Kit
A.
4×5 DB/KB squat with 3sec rest in bottom
B.
3×10
Rest 2-3 min between sets
Workout
Complete as many rounds as possible in 20 mins of:
10 Goblet Squats, 20/16
20 Kettlebell Swings, 20/16
30/26 Row Calories
40 Kettlebell Chair Step-ups, 20/16
*Substitute any other erg for row calories OR run 300m
Accessory
4 Rounds for quality
30 Futter kick (2 count)
10 V-up
10 Hollow rock
No Kit
A.
4×5 Bag squat with 3sec rest in bottom
B.
3×10 Bag Squat
Rest 2-3 min between sets
Workout
Complete as many rounds as possible in 20 mins of:
10 Bag Squats
20 Bag Swings
300m Run
40 Bag Chair Step-ups, 20/16
Accessory
4 Rounds for quality
30 Futter kick (2 count)
10 V-up
10 Hollow rock