Thursday 9th April 2026

 

Front Squats

• ·       4 x 6 reps

Ascending Ladder

3 reps each exercise increasing by 3 each round for 8 minutes. (3,6,9,12….etc.)

• ·       Thrusters (40/30)
• ·       Devils Presses (20/10)

Wednesday 8th April 2026

 

Filthy Fifty

·       50 Box jumps (24/20)

·       50 Jumping pull-ups

·       50 Kettlebell swings (16/12)

·       Walking Lunge, 50 steps

·       50 Knees to elbows

·       50 Push press (20/15)

·       50 Back extensions

·       50 Wall ball shots (20/14)

·       50 Burpees

·       50 Double unders

Tuesday 7th April 2026

 

Deadlift

• ·       5 x 4 reps

5 Rounds

• ·       4 Driveway Shuttle Runs
• ·       21 Box Step Ups
• ·       15 DB Clean & Presses
• ·       9 Hans Release Push Ups