Better Sam

400 walking lunges — 15:18

Tabata mash-up: sit-ups / push-ups
12×8, 5×8.

Snatch + 5 OHS
45, 65, 85, 95.

Farmers walk 2×45

Axel clean + thruster
30, 50, 60, 80,

Class
OTM for 10 mins
2 x Deadlift @145 fat bar on odd
2 x HSPU banded 2xblack on even

OTM for 10 mins
2 x Deadlift @145 fat bar on odd
5 x HSPU banded 2xblack on even

3x500m row + mobility warm-up

4xfront squat + 4xrev lunge (alt.)
65, 65, 65, 65, 65.

Hip extensions 3×10

Reverse hyper 3×10
alt with
dead bug 3×20

5-4-3-2-1
Rope climb
Knee jumps
18:43

4x400m
1:48, 1:48, 1:58, 1:58.

Tabata push-ups
6, 6, 5, 5, 4, 4, 4, 4.

4 rounds:
400m run
50 squats

19:00.

15 oh kb lunges alternating every 5, 16kg
21 burpees.

19:27 with asthma attack inhalant break.

Tabata mash-up
Sit-ups
Push-ups

13-11, 13-10, 13-9, 13-8, 13-8, 13-5, 13-7, 13-7.

Deadlift
95×5, 115×5, 135×5, 155×5.

-alternating-

Bench
65×5, 85×5, 95×5, 105×5, 105×5, 105×5.

Front Squat
45×5, 65×5, 85×5, 85×5, 85×5, 85×5, 85×5

-alternate-

Press
45×5, 65×5, 85×3, 85×3, 85×3, 85×1/F, 75×5

30-20-10
Wall ball
Burpees
10:06

Squat mobility

Deadlift
45×5, 95×5, 115×5, 135×5, 155×5, 155×5, 155×5.

25 burpees
25 pull-ups (15 pronated, 10 supinated)
25 dips, skinny blue band
12:00. Mostly dips.