the “TOTAL” blueprint – week 3 day 5

2 sets :

  • 6 weighted kossak (hold db or kb)
  • :30 reverse hyper hold (or superman)
  • 6 single arm db press in bottom of squat

complete the following (30-min)

  • 5 x 5 : pause bench press @ 7/10 RPE
    • *2 pause at chest
  • 3 x 3: pause front squat  @ 7/10 RPE
    • 5 second pause at bottom – keep tension, improve position

12-minute amrap

  • 12/10 cal bike
  • 9 bar facing burpees
  • 6 thrusters (135/95)