Workout Of The Day

For Time:

9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Chest To Bar Pull Ups
Burpees To Bar

T.C.: 11 min

5 min Rest

3 Rounds For Time:

500/400m Row
15 Double DB Front Squats 2×22,5/16kg

T.C.: 11 min

Functional Bodybuilding

Squat Day FFR

A)

Every 2:30 x 4 Sets:

1 Squat Clean + 3 Front Squats @30X1

B)

3 Sets:

8-12/8-12 Overhead Reverse Lunges @30X1

60s Rest

6/6 Rear Foot Elevated Split Squats

directly into

16-18/16-18 Rear Foot Elevated Split Jumps

60s Rest

20 Alt. Single Leg Hip Lift Marches

90s Rest

C)

3 Sets:

10 Single Leg Ups
8 V Ups
6 Straddle V Ups
10s Pike Compression Hold

60s Rest

Pull Day East

A)

4 Sets:

6 Double Overhand Grip Deadlifts @2020

2 min Rest

B)

3 Sets:

6 Banded Deadstop Deadlifts @30X1

60s Rest

10 Pendlay Rows

60s Rest

10 V Ups
10 Flutter Kicks
10 Single Leg V Ups
10 Hollow Rocks

90s Rest

C)

3 Sets:

10 (Double KB Romanian Deadlift @30X1 + 1 Double KB Bent Over Row)