Workout Of The Day

A)

Build To Your Heavy Single:

Deadlift

B)

“Damn Diane”

3 Rounds For Time:

15 Deadlifts 140/92,5kg
15 Deficit Strict Handstand Push Ups 8,5/5cm

Functional Bodybuilding

Squat Day FFR

A)

2 Rounds:

Every 15s x 12 Sets

1 Front Squat @50% of 1RM (hold Barbell in Frontrack the entire time)

4 min Rest

B)

3-4 Sets:

8-10 Barbell Hip Thrusts @3021

90s Rest

C)

3 Sets:

8-10/8-10 Deficit KB Rack Rear Foot Elevated Split Squats @20X0

(Front Foot on Plate – Rear Foot on Bench)

60s Rest

6/6 Goblet Hold Box Pistols @3011

60s Rest

30 Alt. Single Leg V Ups + 30s Hollow Hold 90s Rest

Push Day East

A)

3 Sets:

4-6 Barbell Bench Presses

2 min Rest

B)

3 Sets:

Right Arm

2 Turkish Get Ups
4 Windmills
30m OH Carry

Left Arm

2 Turkish Get Ups
4 Windmills
30m OH Carry

60s Rest

16 Alt. Seated Seasaw DB Strict Presses

60s Rest

30 Alt. Single Leg V Ups + 30s Hollow Hold

90s Rest