Warm-up: 5 minutes of get-ups w/32 kgs

Clean and Press and Pull up ladders
  • Clean and Press ladders: 4(1,2,3,4) w/ 32 kgs
  • Weighted pull up ladders 4(1,2,3,4) w/24 kgs 

Finish with: 15 seconds work/15 seconds rest/15 seconds work for 10 rounds

  • Kettlebell swings 
  • Air Dyne sprints  

Looking to super-charge your training routine?

If you come to our work-shop, you can get one of Anthony's famous salads next door at Pop's Cafe