Session P2 W3

Warm up

  • Dynamic Stretching
  • 3 sets of 10 Waiter KB squats at no less than 8kg. Full depth and an externally rotated shoulder; form over load!
  • 3 sets of 3 Wall Walks


  • 5 sets of Bench Press with reps of 5-5-3-3-1-1. Start at 50-60% of your known 1 rep max. If you do not know your 1 rep max, then start with an empty bar and work your way up. This should be a high effort, HEAVY lift.
  • Follow each Bench Press with 8-10 inverted rows. Perform the inverted rows as you would ring rows, but from your barbell instead of hanging gymnastics rings.


In 5 minutes, perform as many rounds/reps as you can of:

Record your number of rounds completed, and reps of any incomplete round. Rest for 5 minutes, then perform as many rounds/reps as you can in 5 minutes of:

Try to match your previous effort's number of rounds & reps.