3 Sets
10 Bird Dog/side
30sec Ring Plank
2 Hollow Body Wall Walks

A) Front Squat

32X1; 5,5,4,4; rest 2mins (strict tempo – build slightly from last week’s loads)

B1) Suitcase RNT Split Squat

(DB Loaded at sides) 20X1; 5-6/leg; rest 60sec x 3 sets

B2) Strict Pull Up

31X2; 3-5reps; rest 60sec x 3 sets (tempo must be held strict) – tougher tempo this week!

B3) Seated Single Arm Kettlebell Press

31X1; 6reps/arm; rest 60sec x 3 sets

C) 9mins Continuous Grind

15sec Ring Dip Support
6 Bent Over 2-arm Kettlebell/Dumbbell Rows
8 Kipping Toes to Rings
20sec Handstand Hold