Press 3x3 @ 90%

Bent Over Row 3x12

Keep in mind that this is an accessory movement, and you’ll get more out of it by performing the movement well

Run 300m

21 Push Press 60/40kg - weight should be on the moderate side

9 Box Jumps

Run 300m

15 Push Press

15 Box Jumps

Run 300m

9 Push Press

21 Box Jumps

Finisher Chin Up's & Hollow Rocks 6-8 & 15-20 (performed as a superset)

**Chins - reduce reps or perform as negatives 3x3-5