5 x 10 Deadlift


20 min AMRAP
30/ 20 cal on rower
30 DB single arm hang C&J 1 x 22.5/15kg
20 sit ups
20 Air squats
10 Ring dips
10 Pull ups

Home Workout:

We’re trying to give instructional videos for the home workouts, and more video content coming. Please follow the youtube channel:

9 min EMOM
Work for 45 secs on each station (3 times through)
Reverse lunges
Down ups
Side plank rotations

Jumping lunge L+Jumping lunge R+Squat
Russian Twists


If you have something you can swing: 50 KB Swings or 50 bodyweight glute bridges