Week 5/Deload

Use around 60-70% of your 5RM.

If you hit double digits on the AMRAP , double the weight for the following sessions jump.

Day 1

Bench Press - 2x5, 1xAMRAP

Chin-Ups - 3x8-12

Squat - 2x5, 1xAMRAP

Weighted Planks 5x60s

Day 2

Press - 2x5, 1xAMRAP

Barbell Curls - 3x8-12

Deadlift - 1x5+

Hollow Rocks - 100 reps

Hip extensions - 3x15 - slow and controlled

Day 3

Bench Press - 2x5, 1xAMRAP

Chin-Ups - 3x8-12

Squat - 2x5, 1xAMRAP

Weighted Planks 5x60s