Back squat 10-8-6-4-2 reps

Shoulder press 10-8-6-4-2 reps

Bench Press  10-8-6-4-2 reps

Front squat 5-5-5-5-5 reps

Unless you have poor technique – your glutes, hamstrings, quads, abdominals and lower back will all be targeted and strengthened during a squat and deadlift. So why would anyone assume these muscles to be weak?There is no evidence to say that you can simply switch off your glutes.

15 sumo deadlift high pulls

15 Lunges

Back squat 3-3-3-3-3 reps

Complete as many rounds as possible in 6 minutes of:

12 power cleans

21 squats

Row 500 meters

30 bodyweight bench presses

4 rounds

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups

36 kettlebell swings