Strength
As a superset
A1 Box squat 5x4*
A2 Chin ups 5x8-12
*Box squat – progress like Monday’s 12’s, get the feel and go from there, focus on sitting back)
As a superset
B1 Bench press (take your 1RM x90% for today’s working weight)
4@70%, 75%, 80%, 85% and then 8@70%*
B2 hanging knee raises x8-12
4x300 m run
1:00 min rest
Find a pace, push it and hold on
Post Pump Pump
3-4x
15-20 skullcrushers
15-20 BB upright rows