Week 5

Day 1

  • Back Squat 8-8-8-8-8 - use the same weight as last week, but try to finish all five sets

  • Bulgarian Split Squat - 3x15 (each leg) - rest 60s between sets

  • Single Leg Dumbbell DL - 3x12

  • Leg Extensions - 3x15

  • Jumping Transverse Lunge - 3x10 (each leg)

  • Weighted Planks - 5x60s

Day 2

  • 3 rounds , not for time - 3-5 skin the cats, 30s reverse plank, 20 push-ups

  • Snatch Grip Press - 3x12

  • Two Arm Dumbbell Row - 3x12

  • Two Arm Dumbbell Curl - 8x8 - both arms together - rest 20s between sets

  • Overhead Squat - 5x10

  • Hollow Hold - :20s on, :40s off

Day 3

  • 8 Heavy KB Swing + 4 Box Jump @30’’ - 3 rounds, not for time

  • Deadlift - 5x3 @80%

  • Supinated elevated ring rows - 3x10

  • Seated Arnold DB Press - 3x12

  • Reverse DB Flys - 3x12

  • Strict Leg Raises - 5x10