Core – x3

15 glute bridges

10 toes to bar


50 Bicycles

Strength –

Back squats

5 @78%

3 @82%

1 @86%

1 @88%

1 @90%

Front squats

4@. 73%




‘Freddy Krueger’


Kettlebell Swings (70/53)

Lateral Barbell Burpees

On the kettlebell swings, we are looking for a load that we can swing 25+ with confidence. We are striving towards a heavier kettlebell, but not one that we know we are going to require sets with. Our stimulus behind is once again, similar to “Fran”. We are looking to get hands back on the kettlebell and moving within milliseconds from finishing the final burpee of the previous set. If there’s hesitation, chances are we are using a weight that is slightly too heavy. Lighter, is harder, here.