Preparation
6 Goblet Squats
6 Bottom’s Up Kneeling Press
6 Toes to Bar
3 sets

Strength
3 Front Squat; 5 sets to heavy set
3 further sets @ 90%
*Add 2.5-5kg from last week

Structural
30 KB Front Rack Walk Lunges
Pull-ups
30 Sandbag Step-ups
Toes to Bar
5 sets

*Add 2 reps to pull-ups & Toes to Bar from last week
*If it’s first week, start with reps that you can sustain for all five rounds