A Series 5 SETS 5x Deadlift (2121) 15s e/s Pallof Press Isometric Hold 120s Rest Set 1 = Warm-up Set 2 = Warm-up Set 3 = Build Set 4 = Build Set 5 = 3 RIR *Pallof Press for only the first three sets
B Series 3 SETS 10x Standing Cable Fly 10x DB Prone Row 15x Trolley Hamstring Curl 90s Rest Complete 10 reps at last week's weight Near failure intensity
C Series 3 SETS 12 Hanging Knee Raise 20/20m Suitcase Carry 200m Ski or Row 60s Rest 8 RPE intensity Very difficult HKR > Bench Crunch > Deadbug