Tuesday 19th September

0:00 - 23:00

A)

Work to a heavy single back squats for the day (record this we will be using this number for the next few week for the back squat emom below.)

With

3 x 8/10 dumbell shoulder press

 

26:00 - 33:00

B)

Emom x 7

5 x back squats @ 60%

 

40:00

C)

150 wall balls

every time you stop strict pull ups

Adv 8, inter 6, beginners 4

-should be a number you can mostly do unbroken, don't change the number you start with.

-use a weight you can use with a solid squat position

(17 min cap)

 

Optional Accessories

1)

5 x 6/3 muscle ups

With

5 x Max ghr

2)

5 x 10 one arm rows

With

5 x 10 bent lateral complex