Partner WOD
20 min AMRAP
As a team
200/160 Wall Ball Shots
300/200 DU
Max reps legless Rope Climb/ or Strict Chin Ups.
Legs
A1. 10-8-6-4 back squat
A2. 4×12 leg press
A3. 4x12r/12l deficit lunges suitcase
A4. 4×10 leg curls drop set
A5. 3ss 12 leg adductor + 12 leg raises glutes ghd
A6. 3x 10 strict toes to bar + side plank rotations 10r 10l
Pull day
B1.10-8-6-4 deadlift
B2.4×8 pull ups
B3. 4×10 lat pulldown triangle grip
B4. 4ss 10 side shoulder raises + 10 cable pullover
B5. 3ss 10 reverse fly db /cable +12 db rotation bicep curls
B6.3x 15 oh weighted sit ups + 15 arch rocks or arch hold 30
Push day
C1. 10-8-6-4 bench press
C2. 4×10 Incline db press
C3. 4×8 push press
C4. 4ss 12 Incline fly + 10 tricep cable oh extension
C5. 3ss 10 close db bench press + 12 hammer curls db
C6. 15r/15l banded side rotations + plank 1min
A DAY
Α1. 4 x 8-10 Deadlift
A2. 4 ss 20 goblet pulse squat
A3. 4 x 10 single arm DB row
A4. 4 x 8-10 Incline Bench press
A5. 3 ss 10 machine lat pulldown down + 15 close grip parallete push ups
A6. 3 ss 15 machine bicep curls + 15 Shoulder side raises
A7. 3 ss 20 fitball single leg v up + 20 fitball plank roll out
B DAY
B1. 4 x 8-10 Back Squat
B2. 4 x 10 DB Bulgarian lunge (10R/10L)
B3. 4 ss 12 KB sumo deadlift+ 12 machine Hip thrust
B4. 4 x 6-8 trx pull up or ring pull up
B5. 4 x 8-10 push press
B6. 3 ss 12 machine chest crossover+ 12 machine wide grip row
B7. 3 ss 20 slamball russian twist+ 20 slamball plank pass through
