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