the “TOTAL” blueprint – week 6 day 5
2 sets:
- 10 glute bridges
- 8 weighted kossack squats / side
- 5 inch worms w/ quality push-ups
- :30 reverse-hyper hold / superman
- 5 x 4: pause back squat @ 7/10 RPE
- 2 second pause @ full depth
- 4 sets : complete as superset
- 5 bench press @ 7/10 *controlled descent, fast up
- 12 db chest fly
BENCHMARK WORKOUT
“JACKIE”
for time (16-min)
- 1000m row
- 50 thrusters (45/35)
- 30 pull ups
