Thursday 5th

Component 1

(10 Minutes)


4 Sets

A1. 6-8 Barbell Back Squat

2-minute rest between


Component 2

(10 Minutes)

3 Sets

B1.16 DB Walking Lunge (suitcase carry)

B2. 10-20 Floor Slider Hamstring curl

-rest 60 seconds


Component 3

4 Rounds

25 Heavy Goblet Squats

200m Run

20-30 Unbroken Wallballs

Rest 60 seconds between rounds


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