5-3-1 & BBB 22

Deload Week

5-5-5 Shoulder Press @45%-55%-65%
35kg-42.5kg-47.5kg

3 x ME Pull-ups w/ 15 sec rest
9-3-2

3 rounds of KB workout from Onnit:
3 Alt Anyhow windmill each side @2x16kg
10 Double swings @2x16kg
3 2-hand get ups each side @16kg (Hold KB in front of chest - progression for Double KB Get-up)
3 Alt KB curl sots press with other KB in rack
3 Alt Gladiator Get-ups each side @16kg (Standing to side plank with KB)
2 min rest

7 x 30 sec ME Row, 30 sec rest
79 calories (inc. rower wind down each set)