1 x 5 @60% of 1RM
1 x 5 @70% of 1RM
1 x 5+ @80% of 1RM
If you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that.
Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes.
The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 5.
4 x 3 min work / 1 min rest
10 m Double KB/DB Front rack lunges
15 abmat situps
10 alternating Box step ups (add 1 x KB / DB)
10+10 KB side bends
No RX weights. Choose them yourself. Your heart rate may raise a bit, but the main focus of this workout is that you feel the movements where you should feel them.