
Donnerstag, 17.09.2020
Workout Of The Day
A)
4 Sets (30s On/60s Off):
AMRAP
Strict Pull Ups
4 min Rest
4 Sets (30s On/60s Off):
AMRAP
Push Ups
B)
Every 90s x 6 Sets:
1) 10 Supine Grip Barbell Bent Over Row
2) 10 Strict Presses
Functional Bodybuilding
Squat Day FFR
A)
3 Sets:
3 Back Squats @21X1
2 min Rest
B)
3 Sets:
60s (weighted) Plank
30s Rest
6 Tall Box Jumps
60s Rest
C)
2-3 Sets:
6-8/6-8 Single Arm KB Rack Curtsy Squats
30s Rest
15/15 Rear Foot Elevated Split Squats
60s Rest
Push Day East
A)
3 Sets:
6-10 Dips + 30s Support Hold + 15s Bottom Hold
60s Rest
6-8/6-8 Goblet Rear Foot Elevated Split Squats
90s Rest
B)
3 Sets:
6-8/6-8 Single Arm KB Rack Curtsy Squats
30s Rest
3 Slow Controlled Wall Walks (+ Push Up)
30s Rest
30-60s Handstand Hold
90s Rest