Workout Of The Day

A)

For Time:

25 Alt. Single Arm DB Devil Presses 22,5/16kg
400m Run
50 Sit Ups
400m Run
50 Alt. Single Arm DB Overhead Lunges 22,5/16kg
400m Run
50 Push Ups
400m Run

B)

3 Sets:

10-12/10-12 Single Leg DB Romanian Deadlifts

1 min Rest

Functional Bodybuilding

Push Day FFR

A)

4-5 Sets:

4 Bench Presses

2:30 min Rest

B)

4-5 Sets:

6-8 Strict Presses

2:30 min Rest

C)

2-3 Sets:

60s (Weighted) Plank Hold

30s Rest

10-12 DB Floor Presses @30X1

60s Rest

Push Day East

A)

4-5 Sets:

3 Back Squats @21X1

2 min Rest

B)

3-4 Sets:

6-8 Strict Presses @30X2

60s Rest

60s (Weighted) Plank Hold

90s Rest

C)

2-3 Sets:

4-6/4-6 Deficit Front Rack Reverse Lunges

30s Rest

10-12 DB Floor Presses @30X1

60s Rest