Saturdays Training Fuctional Workout

A) Warm Up

3 Sets

Single Arm Bottoms Up KB Carry x 10m/arm

Scapular Push Ups x 10

Passive Bar Hang x 30sec

Band Pull Aparts x 15 reps

A1) Wide Grip Bench Press: Tempo 31X0 10-12reps

rest 1:15min x 3 Sets

A2) Pendlay Row: Tempo 30X1 10-12reps rest 1:15min x

3 Sets

B1) Strict Ring Dips: Tempo 2020 10-12reps rest 1:15min

x 3 Sets

B2) Supinated Grip Ring Row: Tempo 30X0 12-14reps

rest 1:15min x 3 Sets

C) Continuous Movement For 12min

20sec L Sit on Bar

10m Quadruped Crawl Forwards

10m Quadruped Crawl Backwards

10 Dual KB Clean and Push Press

5 Strict Pull Ups