Workout Of The Day

For Time:

50 Toes To Bar
40 Overhead Squats 60/40kg – 45/30kg

5 min Rest

For Time:

50 Handstand Push Ups
40 Alt. Front Rack Reverse Lunges 60/40kg – 45/30kg

Functional Bodybuilding

Squat Day FFR

A)

4 Sets:

1 Squat Clean + 4 Front Squats @22X1

2 min Rest

B)

3 Sets:

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

30s Rest

20 Alt. Jumping Lunges

90s Rest

Pull Day East

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