30.08.2017

1)

Backsquat

5x3

 

2)

5 Sets

Benchpress x 3

Rest as needed

Weighted strict Pullups x 3

Rest as needed

 

°°°°°

 

Advanced

1)

5 Rounds

Max Bodyweight Benchpress

Max strict Pullups

Rest 3 min

 

2)

For Time

1600 m Run

80 Airsquats

40 GHD Situps

800 m Run

40 Airsquats

20 GHD Situps

 

3)

3 Sets

10 Romanian Deadlifts (slow and controlled)

Rest as needed

10 Pronated Bent over Row

Rest as needed