WC 21020222

Week 7.1 

 

BB Glute Bridge 

4×10 Build as you go, touch and go no rest at the bottom 

1 set every 2 min

 

BB Staggered Stance RDL  x8 EL

Superset

DB Row (Heavy) x8 EA

X4

 

4 min controlled amrap

D Ball Clean Over Shoulder 

BB High Pull x10

BB Bicep Curl  x10

KB Carry Mixed Grip (1 OH , 1 Farmers) Length Of Rig

 

 

Week 7.2

 

BB Incline Bench Press  

5×5 80% 

1 set every 2 min 

 

DB Bench Press x12,10,8,8 Build As You Go

Superset 

BB Walking Lunge Length Of Rig And Back 

X4

 

4 min controlled amrap

D ball Hold 30 Secs

DB Lunge &  Press x8 ES

KB Box Step Up x10