Functional Bodybuilding
3 sets of:
-10 seated bottoms-up KB press (single arm) – light
-15 band-pull aparts
-12 tap swings
Strength
Bench Press
Sport: 4×5 @ 65-70%
-Superset with-
4xME (3 reps from fail) strict CTB pull ups
Life: 4×5 @ 60-65%
-Superset with-
4xME (3 reps from fail) strict pull ups
Fundamentals: 4×5 – choose load
-Superset with-
4xME (3 reps from fail) band-assisted strict pull ups
Metcon
Sport:
For time:
800m run
Then
2 rounds:
25 pull ups
25 push press 135/95
Then
800m run
Life:
For time:
800m run
Then
2 rounds:
25 pull ups
25 push press 115/75
Then
800m run
Fundamentals:
For time:
800m run
Then
2 rounds:
25 pull ups
25 push press – choose load
Then
800m run
