COMPLEX 1
1. Deadlift
Hold the bar with a shoulder-width mixed grip, with your arms straight and feet under the bar. Keeping your chest up and back straight, drive through your heels to raise the bar and push your hips forward to stand tall.
Reps 10
2. Bent-over row
Bend your knees slightly and hinge forward from the hips, keeping your back slightly concave and your shoulder blades back throughout. Holding the bar with an overhand grip just outside your legs, pull the weight up to your lower sternum, then lower.
Reps 10
3. Power clean
Raise the weight to chest height by powerfully pushing through your heels and driving your hips forwards, keeping the bar close to your body. Quickly drop into a half squat, bring your arms under the bar to catch it on the top of your chest and stand up. Return to the start under control.
Reps 10
4. Push press
With your feet shoulder-width apart, position the
