Functional Bodybuilding
3 sets of:
10 Cossack squats – weighted if possible
12 glute hip bride w/pause at top – unweighted
10 single-leg KB deadlift (10L/10R) – light
Strength
Front Squat
Sport: 5×5 @ 65-70%
-Superset with-
5×5-8 reps feet-elevated/false grip ring row – weighted (plate on chest)
Life: 5×5 @ 60-65%
-Superset with-
5×5-8 reps feet-elevated/false grip ring row
Fundamentals: 5×5 – choose load
-Superset with-
4×5-8 reps ring row
Metcon
Sport:
For time:
20-15-10-5
CTB pull ups
Heavy wall balls 25+/20+
Life:
For time:
20-15-10-5
Pull ups
Wall balls 20/14
Fundamentals:
For time:
20-15-10-5
Band pull ups/ring rows
Wall balls – choose load
