the “TOTAL” blueprint – week 4 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)
- 3 x 3: front squat @ 8/10 RPE
- challenging/quality sets
- 4 x 4 : bench press @ 8/10 rpe
for time (14-min)
15 – 12 – 9 – 6 – 3
- front squat (135/95)
- bar facing burpees
