Workout Of The Day

A)

Every 90s x 8 Sets:

2 Hang Squat Cleans

B)

For Time:

25 Burpees
50 Thrusters 20/15kg
800m Run/1000m Row/60 cal Air Bike

Functional Bodybuilding

Push Day FFR

A)

Every 2:30 min x 5 Sets:

Strict Press

5 – 4 – 4 – 3 – 3

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