Wednesday 18th February 2026

 

Arm Bar

• ·       4 each side

Single arm rows (KB or DB)

• ·       3 sets of 8 each arm

EMOM 16 mins

• ·       6 Push Ups
• ·       9 Sit Ups
• ·       12 Squats

Tuesday 17th February 2026

 

Shoulder to Overhead (push press or jerk)

• ·       4 x 4 reps

5 Rounds

• ·       3 Wall Walks
• ·       6 Clean & Jerks (60/40)
• ·       9 Toes to bar

Monday 16th February 2026

 

Deadlift

• ·       5 sets of 3 reps

AMRAP 14mins

• ·       14 Single arm KB swings (24/16).
• ·       14 Goblet Squats (KB)
• ·       14 Overhead Sit Ups