Heavy Day + InBody:
- Todays workout we will do a classic Heavy Day
- Before or after the workout you can do a free InBody test which we are offering on both gyms
- InBody results will offer you a great way to measure your current health and it can act as your benchmark for improving health markers

5 rounds superset:
10 bench press / floor press @50-60%
10 ring row (elevated, weighted)

3 Rounds:

12 Step Back Lunge in Front Rack (AHAFA)

2min Rest

10 + 10 One Leg Deadlift (AHAFA)

2min Rest

(add weight to previous week)

Accumulate:
30 Strict Pull-Ups

Weighted chest-to-bar pull-ups or weighted pull-ups 3x3. For pull-ups, use overhand grip.

Find TM in 20min

2 Snatch

15 - 12 - 9

T2B
Pistol Squat
Push up

TC 6min

deadlift
- find 5RM touch and go deadlift in 15min

4x
2min ON/2min OFF
7 Power Cleans 80/60kg
7 Bar Facing Burpees
+
max reps Muscle-Ups in the rest of the time

For time (but keep challenging standards):
40 Pistols
30 Toes-to-bar
20 Handstand Pushups
10 Muscle-Ups
20 Handstand Pushups
30 Toes-to-bar
40 Pistols