Push-Pull-
Complete 4 super sets of-
1-2 Rope climbs- in any version..
8+8 Landmine presses
***
Metcon-
10 Rounds for time-
6 Strict pull ups
4 Dual DB Thrustres @2×22.5/15kg
2 Wall walks
***
Gainz– Lower
Warm-Up (5 min)
Compound Block
Back squat 3×8@ 60% (90 s)- RIR 3
Deadlift 3×8@ 60% (90 s)- RIR 3
Accessory Block A 3 super sets of-
1:00 Single leg glute bridge (Switch kegs as wanted) + 10 Barbell biceps curls
Accessory Block B 3 super sets of-
8+8 Bulgarian Split squat + 8+8 Singl arm landmine press
Core work Complete 30 OH Plate sit ups