Workout Of The Day

40 min AMRAP:

400m Run/500m Row
2 Burpees
400m Run/500m Row
4 Burpees
400m Run/500m Row
6 Burpees
400m Run/500m Row
8 Burpees
400m Run/500m Row
10 Burpees
…

Functional Bodybuilding

Push Day FFR

A)

Every 2:30 min x 4 Sets:

6-8 Tempo Push Jerks @30X3

B)

3 Sets:

8-12 Double DB Bench Presses @30X1

60s Rest

8-12 Double DB Strict Presses @30X1

60s Rest

30-60s Plate Russian Twists With Straight Arms

60s Rest

Pull Day East

A)

Every 3:30 min x 4 Sets:

4 x (1/2+1) Deadstop Deadlift

B)

3 Sets:

15-20 Barbell Good Mornings

60s Rest

60s Hollow Hold (Every 10s 4 Alt. Single Leg V Ups/4 V Ups)

60s Rest

10 x (1 Double KB Deadlift + 1 Double KB Bent Over Row)

60s Rest