Workout Of The Day

A)

EMOM x 5 min:

10 Thrusters 42,5/30kg – 30/20kg (as fast as possible)

4 min Rest

EMOM x 5 min:

6-12 Chest To Bar Pull Ups (in as few sets as possible)

4 min Rest

EMOM x 5 min:

250/200m Row (as fast as possible)

B)

3 Sets:

20/20s Single Leg Plank hold
30s Rest
20/20s Star Fish Side Plank Hold
30s Rest
30s Reverse Plank
30s Rest

Functional Bodybuilding

Pull Day FFR

A)

3 Sets:

8 Banded Sumo Deadlifts @20X1

2:30 min Rest

B)

3 Sets:

16 Double KB Russian Swings

60s Rest

8-10 Barbell Pendlay Rows

60s Rest

12-16 Alt. Double KB Biceps Curls @2011

60s Rest

Push Day East

A)

4 Sets:

6 Bench Presses @2211

2:30 min Rest

B)

4 Sets:

8/8 KB Farmers Hold Knee Extension Bias Split Squats @30X1

60 sec Rest

6/6 Double DB Strict Presses @40X1

directly into

Max Reps Push Press

60s Rest