the “TOTAL” blueprint – week 7 day 5
2 sets:
- 8 tempo goblet squat (3/2/1)
- 8 tempo push ups (3/2/1)
- 8 single leg glute bridge each/side
- 6 x 3: back squat @ 8/10 RPE
- 5 sets :
- 4 pause bench press @ 8/10 *2 second pause at chest
- 8-12 quality push ups
5 rounds (14-min)
- 15/12 cal bike
- 5 devils press
