6R of box squat:8 reps of 55kg 4R of:10 DB deadlift @15kg both side15 DB single arm bench press @ 5kg both side20 reverse lunges holding DB @ 10kg both side 3R of:15 reps of Single Arm DB row @ 15kgBend Over DB fly @ 2.5kgLateral raises @ 2.5kg

For quality, not for speed 6 rounds of6 Bench press (leave 2 in tank)6 pull ups with 2 bands 4 rounds of12 dumbbell press – 5kg15 ring rows12 lateral raises – 2.5kg15 upright row – 10kg KB 2×15 march KB rack/ per side – 8kg60s rest

1 hr Zone 2 Easy Run, 6.94km, 8:39min/km, 125bpm

Beep Test – did up to 4.3 then:- Partner WOD with Dennis Accumulate 5000m 1000m Ski, top of the minute 5 Box Jumps1000m Row, top of the minute 6 Burpees1000m Assault Bike, top of the minute 7 Wall alls1000m Ski, top of the minute 8 Lunges1000m Run, top of the minute 8 Lunges

Deadlift 3-2-1-3-2-1 @45-47.5-50-45-47.5-50 3R for quality:8 Single leg contra lateral DL /leg @5kg db8 bench step up /leg @15kg plate8 Slow tempo calf raises 5R of:1min thrusters @20, 21, 21, 21, 221min burpees on plate jump @12, 13, 13, 13, 1490s rest

Partner workout4R of250m run (together)20 burpees25 wall balls30 lunges (each leg)Time: 17:10 Partner workout5R each 150m Ski5R each 150m RowTime: 16:49

Sled push 20m unbroken max weight – 150kgLandmine push press 30kg 5 reps × 5 rounds Lactic Buffer (EMOM 16 Min)16 min1 min cal ski 9, 9, 9, 101 min sandbag lunges 20kg 18m, 18m, 19m, 16m1 min medicine ball 10kg push press + burpee 7, 6, 6, 61 min rest 30 – 50 suitcase… Continue reading 22022025 Dennis Savage

10m heavy unbroken sled push, 200kg 2 min ring row @ 24100m walk lunge @ 5:545 min burpee plate hop on 20kg plate @ 52 Kneeling around the world @8kg, 50 per side

Reverse Zercher Lunges 12-8-6-4 @25,30,35, 40KGLat pull down 25kg@18, 30kg@12, 35kg@14, 40kg@13 11R x 500m Row*60s Rest @ 2:23/500m, 26:14 minutws

Landmine Clean and Jerk Work – 10KGBack Squat Triples @ 40, 50, 55, 60KGBack Squat 3×12 @30KG2 Handed Landmine Squat Press 1×10 @10KG2 Handed Landmine Squat Press 3×10 @5KG

Zone 2 Run for 45 mins – 6.08km, 7.29/km, HR: 134bpm

Sled Push 15 mins Sled Pull 15 mins 3RMax Ring Rows – 10,12,12Max Seated Push Press  – 15,12, 12Max DB RDL @15KG DBs – 15,15,15

Sled push 15 mins75kg 40m80kg 40m85kg 40m87.5kg 40m Sled pull 15 mins 7k row: 42:22 mins

Sled pull using legs only for 15 mins 5km Ski erg – 33:27 min

50m Sled Push @ 125kg1k Run50m Sled Pull @100kg500m Run 5R:10 Cal Ski12 Push Ups20 Reverse Lunges @15kg

Zone 2 Run 45 mins Distance: 5.41km, Avg pace: 8:17min/km, HR: 131bpm

Landmine Push Press6 sets20kg x 10, 25kg × 10, 27.5kg × 6, 30kg x 6, 6 Landmine Press2 sets20kg x 5, 5 Team of 2 with Jian Hung4R of:500m run1K ski, last round 1K row80 wall balls, 9ft, 5kgTime: 50:12, HR: 148

Zone 2 Run, 90 minutes. Distance: 10.71km, HR: 133bpm, Pace: 8:25/km

15M (minute) to find 3 Rep Max DL (DeadLift) – 57kg – 77kg – 87kg – 92kg (form not that good – rounded shoulders) 100 wallballs – 5kg, 9ft – 6:52 (old time 7:45 on 27092024) 5K row – 26:14 (old time 27:43 on 27092024)

Muscle Clean Practice – 20kg bar Arm DB row both hands 3 sets of 6kg x 15, 8kg x 15 15 Landmine Push Press both arms 3 sets of 20kg bar x 10, 11, 27.5 x 9 Tri ext 2 plate 5kg x 10, 12, 16

30 mins Zone 2 Run, Distance: 4.05km, Pace: 7.26min/km, HR: 143bpm

70 mins Zone 2 running. HR:126bpm , Pace: 8.34min/km, Distance: 8.17km,

Quick chest, shoulder and power 30 min workout 3 sets of DB flat bench 7.5kg 3 sets of seated DB shoulder press 5kg 6 sets of DB swing to press up to 10kg dbs

50 mins Zone 2 Run, HR: 157bpm, Pace: 8.25 min/km, Distance: 6.01km

Run for Steps to Home, HR: 166bpm, Pace: 6.46min/km, Distance: 7.65km