WC 28022022

Week 8.1

 

10 mins to reach 1RM BB Bench press

 

DB Bench Press x15 (5L, 5R, 5 both)

Superset 

BB Front Squat x10 (5 pause in bottom, 5 normal speed)

X4

 

4 min controlled amrap

D ball Hold 20 sec into 10 squat

DB Z Press x10

DB Hammer Curl x10

KB Box Pistol Squat x5 EL

 

Week 8.2

 

10 mins build to 1RM BB Glute Bridge 

 

BB Glute Bridge x10

Superset

DB Bent Over Row x6 EA

X4

 

4 min controlled amrap

D Ball Clean Over Box

BB Single Leg Deadlift x8 EL

KB Carry Farmers Grip Length Of Rig