FRIDAY NIGHT NOT-SO-LIGHTS

This follows a descending ladder format. If you have the kit, aim to increase the weight of the bench press and farmer’s walk with every round; by your last walk, you should be working with your max-effort carry. Rest 2 to 3 mins between rounds.

ROUND 01

01/FLAT BENCH PRESS 12 REPS

Keep your core and glutes tight with a slight arch in your back, feet flat. Place the weights above your shoulders, then lower, squeezing your back muscles (A). Don’t flare your elbows. Press back up to the top (B). No bench? Press from the floor.

02/FARMER’S WALK 80M

First, get your posture right. Keep your core tight, squeeze your glutes and keep your shoulders back and down (A). Maintain this strong position. Now take your dumbbells – or kettlebells – for a walk (B). Pace out 40m, then turn around and walk back.

03/BODY-WEIGHT DIP 12 REPS

If this is too easy (showoff…), add weight via a vest or plate. Place your hands on a bench or mount a dip bar with your arms straight and shoulders above your hands (A). Lower until you feel a slight stretch in your shoulders (B). Now push up. This one’s a sleeve-filler.

ROUND 02

FLAT BENCH PRESS - 10 REPS FARMER’S WALK - 60M BODY-WEIGHT DIP - 10 REPS

ROUND 03

FLAT BENCH PRESS - 8 REPS FARMER’S WALK - 40M BODY-WEIGHT DIP - 8 REPS

ROUND 04

FLAT BENCH PRESS - 6 REPS FARMER’S WALK - 20M BODY-WEIGHT DIP - 6 REPS