1) Work up to 1RM Back Squat

2) 1 round:

20 x Back Squat @ 65% 1RM.

Relax on this. Let the weight rest on your shoulders, keep your back straight, look forward and take a few breaths between each rep. Don’t rack the barbell until you’ve completed 20 reps. Focus on each rep – and knock them all out.

3) Max reps Pull-ups

4) 5 rounds:

5 x Military Press  – find weight that’s hard but doable

30% Max Pull-ups

5 x Kettle Bell Swings – weight that is hard but doable

5) 3 rounds:

Foam roll legs and lower back

Pigeon stretch, both sides.