the “TOTAL” blueprint – week 5 day 5

2 sets:

  • 10 glute bridges
  • 8 weighted kossack squats / side
  • 10 quality push-ups
  • :30 reverse-hyper hold / superman
  • 5 x 5: back squat @ 7/10 RPE
    • Quality, full depth
  • 3 sets : complete as superset
    • 6 bench press @ 7/10 *controlled descent, fast up
    • 12 db chest fly

“death by ……..

emom : until “death”

  1. 1 thruster + 1 bar facing burpees
  2. 2 thrusters +2 bar facing burpees
  3. 3 thrusters + 3 bar facing burpees
  4. …………..etc.

add 1 rep to each movement until you cannot complete the reps within the min

rx (95/65)