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SessionMovementExercise Rx
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ASquatFront Squat x2 @8, 1-3x 75% AMRAP @9
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Vertical PushMilitary Pressx2 @8, 1-3x 75% AMRAP @9
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Bonus (if time)Lunge & Front + Side Raises for 2-4x10-12
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BHorizontal PushBench Pressx1 @8, 1-3x 80% AMRAP @9
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Vertical PullWide Grip Pull Up2-4 sets of +15kg AMRAP @9
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Bonus (if time)Floor or DB Press & Chins for 2-4x12-15
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CHingeDeadliftx1 @8, 1-3x 80% AMRAP @9
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Horizontal PullPendlay Row2-4x 8-10 @8-9
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Bonus (if time)Good Mornings & KB Rows for 2-4x10-12
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