Workout Of The Day

5 Rounds For Time:

15 Pull Ups
10 Strict Dips

5 min Rest

5 Rounds For Time:

200m Run
10 Box Jumps 70/60cm

Functional Bodybuilding

Squat Day FFR

A)

3 Sets:

8/8 Barbell Front Rack Reverse Lunges To Box Step Up

60s Rest

6-10/6-10 Box Pistols @2011

90s Rest

B)

3 Sets:

20s L Sit Hang (Rings)

30s Rest

6-8/6-8 KB Front Rack Cossack Lunges @22X1

60s Rest

Pull Day East

A)

2 Sets:

8/8 Single Leg Barbell Romanian Deadlifts

60s Rest

5 – 4 – 3 Weighted Pull Ups

B)

2 Sets:

40s Hollow Rocks

60s Rest

6/6 Three Point DB Rows @20X0

60s Rest

C)

EMOM x 10 min:

2 Thin Banded Deadlifts @50% of 1RM

(Reset on every rep)