For time
21 KB Swing RX 24 kg, 21 Pull Ups
15 KB Swings RX 24 kg, 15 Chest to Bar Pull Ups
9 KB Swings RX 24 kg, 9 Bar Muscle Ups
15 KB Swings RX 24 kg, 15 Chest to Bar Pull Ups
21 KB Swings RX 24 kg, 21 Pull Ups
Leg day
A1 4×10 front Squat
A2 4X16 B. step alternate lunges (barbell)
A3 4×10 hip thrusts
A4 3×12 leg extension+ 12 leg adductor
A5 Plank 1min + 15 ghd back extension
Full body upper focused
A1. 3 x10 Front squat
A2. 3 ss 20 dumbbell alternating back lunges + 15 machine leg curls
A3. 3 x max reps chin ups
A4. 3 x 10 Barbell bench press
A5.3 ss 12 bent over dumbbell row + max reps push ups
A6.3 ss 15 dumbbell skull crusher + 15 dumbbell side raises
A7.3 ss 20 swiss ball crunches + 30-40 sec swiss ball plank
