Front Squats

3-2-2 at 90% of one rep max – Increasing 5kg each set

Accessory work

Banded good mornings x 50

Hollow rocks x 25

perfect form press ups x 25


Deadlifts 10-8-6-4-2 – Increasing weights 80/50kg – 90/55kg – 100/65kg – 110/70kg – 120/75kg

followed each deadlift set by

Dumbbell shoulder to overhead 20/15kg (one each arm) x 10

Double unders x 25

Scale: Weights and single skips