Workout Of The Day

A)

Every 9:00 min x 2 Sets:

9 – 7 – 5

Thrusters 60/40kg
Lateral Burpees Over The Bar

T.C.: 4 min

B)

3 Sets:

6-8 Strict Presses

30s Rest

10-12/10-12 DB External Rotations On Shoulder

60s Rest

Functional Bodybuilding

Squat Day FFR

A1)

3 Sets:

3 Back Squats @33X1

2 min Rest

A2)

3 Sets:

3 Bottom Up Front Squats @33X1 On 2 Boxes

2 min Rest

B)

2 Sets:

10-12/10-12 Single Arm KB Lunges @21X1

60s Rest

60s Max Reps Flutter Kicks

60s Rest

Pull Day East

A) Every 2:30 min x 4 Sets:

4 Paused Deadstop Deadlifts (2s pause below the knee)

B)

Part 1

3 Sets:

30s Alt. Ballistic KB Rows

directly into

12/12 Single Leg KB Deadlifts

60s Rest

Part 2

3 Sets:

60s Max Reps Strict Toes To Bar

90s Rest