Workout Of The Day

15 min AMRAP:

10 Burpees
15/12 cal Row
20 Alt. Lunges

5 min Rest

15 min AMRAP:

10 Burpees
15 Sit Ups
200m Run

Functional Bodybuilding

Push Day FFR

A)

3 Sets:

6-8 Double DB/KB Incline Benchpress On Medball @30X1

30s Rest

30-60s Hollow Rocks

60s Rest

B)

2-3 Sets:

30s KB Bottom Up Hold + 20s KB Bottom Up Overhead Hold (first (=50s) on one side)

30s Rest

8-12 (Deficit) Push Ups @30X1

+ after the last rep:

10-30s Bottom Of Push Up Hold + 30s Top Of Push Up Hold

30s Rest

6-10 Half Kneeling Single Arm Arnold Presses @2011

90s Rest

Pull Day East

A)

5 Sets:

4 Paused Below The Knee Deadstop Deadlifts

2 min Rest

B)

3 Sets:

8 Pendlay Rows

30s Rest

10/10 Stagger Stance DB/KB Deadlift @3011

30s Rest

12/12 Single Arm Trap Three Raise With Isometric

2 min Rest