Workout Of The Day

A)

Deadlift

3 – 3 – 3 – 3 – 3

B)

For Time:

21 DB Squat Clean 2×22,5/16kg
100 Double Unders
15 DB Squat Cleans 2×22,5/16kg
75 Double Unders
9 DB Squat Cleans 2×22,5/16kg
50 Double Unders

Functional Bodybuilding

Squat Day FFR

A)

4 Sets:

Alt. Frontrack Reverse Lunges

20 – 16 – 12 – 8

B)

3 Sets:

6/6-8/8 Cossack Squats With KB/DB In Goblet Hold @3011

90s Rest

10-16 Alt. Curtsy Squats With KB/DB In Goblet Hold

90s Rest

12-15 KB/DB Glute Bridges @20X2

90s Rest

Push Day East

A)

3 Sets:

Alt. Frontrack Reverse Lunges

16 – 12 – 8

60s Rest

Strict Press

5 – 4 – 3

90s Rest

B)

3 Sets:

Max Reps Diamond Push Ups (advanced: 3sec down)

60s Rest

12-16 Alt. KB Push Presses

60s Rest

5-10 Right Arm Hollow Body KB Presses

directly into 5 Right Arm KB Turkish Sit Ups

60s Rest

5-10 Left Arm Hollow Body KB Presses

directly into 5 Left Arm KB Turkish Sit Ups

60s Rest