Strength 1
A1 – Front squats
3-3-3-3-3
A2 – Yates Row
4 x 10
Strength 2
B1 – Push Jerk
3-3-3-3-3
B2 – Candlestick roll ups
– 5 x 3
*These can be scaled down to hollow rocks.
Accessory Core Work
Side plank rotations – 3 x 10/side
Single arm/leg V-ups – 3 x 10/per leg