BUILD 12/20/2017

Posted on December 20, 2017 by dafactoryadmin

Da Factory Training – Functional Bodybuilding

Sweat

Warm-up (No Measure)

Sweat 4 Rounds

5 Cal Bike: Legs Only

2 Cal Bike: Arms Only

Muscle Activation

Warm-up (No Measure)

2 Rounds

12 Turkish get ups (6l+6r)

6 Burpees

Metcon

Metcon (Weight)

Double squat wall ball shot – 4 Sets X 10 Reps

Elevated legs ring rows – 4 Sets X 8 Reps
Use moderate – heavy weight for wall ball. Use maximum elevation while ensuring form for ring row

Metcon

Metcon (Weight)

Hanging leg lifts

In-place DB farmers lunges
Rep Scheme: 5 Sets X 6 Reps (X 2 Lunges). Use moderate weight for lunges

Metcon (Weight)

Split leg push press

Alternating toe touches
Rep Scheme: 4 Sets X 6 Reps Each Side. Use medium weight barbell

This entry was posted in Uncategorized. Bookmark the permalink. ← FIT 12/19/2017 FIT 12/21/2017 →