Workout Of The Day

A)

15 min AMRAP:

8 Push Ups
10 Box Jumps 60/50cm
12 Alt. DB Hang Power Snatches 22,5/16kg

B)

4 Sets:

10/10-12/12 DB Bent Over Row

1 min Rest

Functional Bodybuilding

Squat Day FFR

A)

4 Sets:

6-8 Front Squats @13X1

B)

3 Sets:

6/6-10/10 Single Arm KB Drop Lunges To Knee Lifts

90s Rest

30-60s Double KB Front Rack Wall Sit

90s Rest

6/6-8/8 Lateral (Weighted) Box Step Downs @3011

90s Rest

Push Day East

A)

3 Sets:

6/6-10/10 Single Arm KB Drop Lunges to Knee Lifts

90s Rest

3-5 Strict HSPU/(Deficit) Negative HSPU @30X0

B)

3 Sets:

12-16 Seated Alt. DB Presses

60s Rest

30/30m Single Arm KB Front Rack Carry

60s Rest

10-15 Standing Triceps Push Backs

60s Rest