Warm Up
3 Sets, For Quality
1:00 minute Machine of Choice (Easy pace)
8 Kettlebell Goblet Cossack Squats
Strength: Deadstop Deadlift (Heavy Session)
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%
Rest 2:00-3:00 b/s
Strength Conditioning
“Sea Bass”
Every 2:30 minutes, 5 Sets:
3 Strict Press @ 80% of 1RM
+
15 Wall Balls @ 9/6kg
Recovery
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00Crossbody Lat Stretch
Optional Accessories
5 Sets, For Quality:
:30 secondDual KB OH Hold
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