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Yeah Friday: in case you didn’t know!

Strength: Chest Press and Snatches

DB chest press: 20-15-10-15-20

DB Snatches: 10-10-10-10-10 (per)

Hollow Hold: 5x20 seconds

Met Con: 21-18-15-12-9-6-3


Dead lifts (bar, DBs or kbs)


Warmup: 3rds

10 hip extensions

15 v-ups

1 min planking shoulder taps

Mobility: chest, overhead wall, add, pigeon

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