Thursday 4/6/2017

Functional Bodybuilding

3x10-12 single-arm DB/KB upright row

3x10-12 dragon flags

3x12-15 hip extensions on GHD or partner-spotted on bench

3x8-10 single arm bottoms-up KB press in half-kneeling position

Strongman/Odd Object

Perform 5 sets of 100m Zercher-style odd object carry:

-Atlas stone
-heavy medicine ball
-2 to 3 plates stacked together

-Superset with-

5 sets of 100ft. sled push - heaviest possible