July 23rd, 2018 – Washed Up Athlete

LEG DAY – Functional Bodybuilding Style

A1Front Squat; 3331*; 3-5reps; rest 30sec x 3-4 sets
A2. Prisoner Jump Squats; 12 reps for Height; Rest 3mins x 3-4 sets

Tempo: 3 seconds down, hold 3, up 3, pause 1 second before next rep. Superset A1 and A2.

B1Mixed KB Rack OH Lunge (Filly Lunge); 20X1; 6-8/leg; rest 90sec x 3 sets
B2. Cyclist Single Arm KB Thruster; 21X1; 6/arm; rest 90sec x 3

4 Sets:
6/leg; 30X0 tempo – Cross Body Dumbbell Single Leg Romanian Deadlift
rest 30sec
20m Heavy Farmers Walks (Walking Heel to Toe)
rest 30sec
20m Sled Push – TOUGH GRIND (Walking Heel to Toe)
rest 60sec

3 Rounds

  • 20 Kettlebell Swings
  • 10 Box Jumps

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