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Week 1

Day Goblet Squats Swings EMOM Alt Press & Pull 8min Ladder

1 3 x 5 (60s Rest) 10 x 7 -

2 - - 3 x (5, 4, 3, 2, 1)

3 3 x 5 (60s Rest) 13 x 7 -

4 - - 2 x (5, 4, 3, 2, 1) Week 4
5 3 x 5 (60s Rest) 16 x 7 -
Day Goblet Squats Swings EMOM Alt Press & Pull 8min Ladder
6 - - 3 x (5, 3, 2)
22 3 x 5 (60s Rest) 19 x 7 -
7 - - -
23 - - 3 x (6, 5, 4, 3, 2)
Week 2 24 3 x 5 (60s Rest) 22 x 7 -

Day Goblet Squats Swings EMOM Alt Press & Pull 8min Ladder 25 - - 1 x (6, 5, 4, 3, 2, 1)

8 3 x 5 (60s Rest) 13 x 7 - 26 3 x 5 (60s Rest) 25 x 7 -

9 - - 4 x (5, 4, 3, 2, 1) 27 - - 2 x (6, 4, 2)

10 3 x 5 (60s Rest) 16 x 7 - 28 - - -

11 - - 2 x (5, 4, 3, 2, 1) Week 5
12 3 x 5 (60s Rest) 19 x 7 -
Day Goblet Squats Swings EMOM Alt Press & Pull 8min Ladder
13 - - 4 x (5, 3, 2)
29 3 x 5 (60s Rest) 22 x 7 -
14 - - -
30 - - 3 x (6, 5, 4, 3, 2, 1)
Week 3 31 3 x 5 (60s Rest) 25 x 7 -

Day Goblet Squats Swings EMOM Alt Press & Pull 8min Ladder 32 - - 1 x (6, 5, 4, 3, 2, 1)

15 3 x 5 (60s Rest) 16 x 7 - 33 3 x 5 (60s Rest) 27 x 7 -

16 - - 2 x (6, 5, 4, 3, 2, 1) 34 - - 3 x (6, 4, 2)

17 3 x 5 (60s Rest) 19 x 7 - 35 - - -

18 - - 1 x (6, 5, 4, 3, 2, 1)

19 3 x 5 (60s Rest) 22 x 7 -

20 - - 2 x (6, 4, 2)

21 - - -