Rolling into Monday like…….
Wk 3 – April. 10
Monday – Functional Body Building (Upper/Low Split) + Fsq Varied Tempo + Core EMOM
A1. Weighted Rope Climb to 12ft, 2-3 reps x 3 sets, 30 sec *wear weight vest
A2. Double KB Front Rack Reverse Lunges off 2” platform, 20 reps x 3 sets, 1:30 min
A3. Weighted FLR on Rings, 30-45 sec x 3 sets, 1:30 min *add weight on back or weight vest etc
A4. Barbell Split Stance Romanian Deadlift @ 40×1, 6-8/leg x 3 sets, 10 sec b/t legs – 1:30 min rest
B. Front Squat @ 22×1, 3-3-3, 3 min b/t
C. 12 min: (3 sets)
30 sec L arm Farmer Hold – heavy load
30 sec R arm Farmer Hold – heavy load
30 sec Hollow Hold
30 sec L Side Bridge
30 sec R Side Bridge
30 sec L arm OH Hold @ tough loading
30 sec R arm OH Hold @ tough loading
30 sec Front Bridge
*no rest between movements/quick transitions