For quality:
80 Deadlifts
3 rounds for time of:
10 Hip Thrusts, 60% 1RM
15 Goblet Squats, 22.5/10 kg
Rest 1:30
20-15-10 reps, for time of:
Single Leg Glute Bridge
Hamstring Curl
Skull Crusher 10-10-10
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
5 rounds for time of:
15 Dumbbell Bicep Curls
15 Dumbbell Skull Crushers
3 rounds for time of:
20 V-ups
15 Side Raises
15 Reverse Flies
Rest 1 min
As many reps as possible in 9 mins of:
Walking Lunge
4 rounds for time of:
Deadlift, 70% 1RM
8 Kettlebell Romanian Deadlifts, 32/20 kg
Rest 1:30
3 rounds for time of:
Wall Sit, 1 min
Goblet Squat, 12.5/5 kg, 1 min
5 Wide Grip Bench Press, 80% 1RM
Every 1 min for 8 mins.
3 rounds for time of:
10/10 Single Arm Bicep Curls
10/10 Kettlebell Bent Over Rows
Rest 1 min
Every 1 min for 8 mins do:
8 Dumbbell Skull Crushers
8 Barbell Bicep Curls
4 rounds for time of:
8 Sumo Back Squats, 60/35 kg
8 Narrow Squats, 50/30 kg
Rest 1:30
4 rounds for time of:
Split Squat, 60/35 kg, 20 secs
Split Squat, 60/35 kg, 20 secs
Rest 1 min
3 rounds for time of:
25 Calf Raises
25 Rower Hamstring Curls
Rest 1 min
2 rounds for quality of:
[ In 1:30 Do + 2 Bench Press, 5 secs ], 50/25 kg
Rest, 1:30
4 rounds for time of:
6 Pull-ups
12 Dumbbell Lat Pull Overs
Rest 1:30
4 rounds for time of:
Dumbbell Row, 20 secs
Dumbbell Shrug, 20 secs
Dumbbell Shrug, 20 secs
Rest 1 min
4 rounds for time of:
Weighted Box Step-up, 15/5 kg, 30 secs
Weighted Box Step-up, 15/5 kg, 30 secs
Rest 1:30
4 rounds for time of:
10 Box Squats, 80/40 kg
10 Goblet Squats, 22.5/12.5 kg
Rest 1:30
Staggered Stance Romanian Deadlift 10-10-10-10-10
Use the heaviest weight you can for each set.
Rest 30 secs between sets.
4 rounds for time of:
Barbell Bulgarian Split Squat, 50/25 kg, 20 secs
Barbell Bulgarian Split Squat, 50/25 kg, 20 secs
Rest 1 min
5 rounds for time of:
10 1½ Goblet Squats, 22.5/10 kg
10 Kettlebell Swings
Rest 1 min
3 rounds for time of:
Sumo Deadlift, 60/35 kg, 30 secs
Air Squat, 30 secs
Rest 1 min
3 rounds for time of:
16 Wide Grip Bench Press, 65% 1RM
12 Wide Grip Bench Press
8 Wide Grip Bench Press
Rest 1:30
4 rounds for time of:
10/10 Seated Dumbbell Arnold Press
20 Leg Raises
Rest 1:30
5 rounds for time of:
Supinated Body Row Hold, 25 secs
Rest 10 secs
Bent Over Barbell Row, 40/20 kg, 25 secs
Rest 1 min
As many reps as possible in 9 mins of:
Walking Lunge
4 rounds for time of:
Deadlift, 70% 1RM
8 Kettlebell Romanian Deadlifts, 32/20 kg
Rest 1:30
3 rounds for time of:
Wall Sit, 1 min
Goblet Squat, 12.5/5 kg, 1 min