Workout of the Day
4-5 Progressive sets of:
8-16 Sandbag Squats
8-12e Three Point DB Rows
12-16 Anchored Weighted Sit-Ups
Your first round should feel very easy and each subsequent round should feel more challenging.
This will challenge not only your legs but your upper back to support the load and maintain your posture.
These should be taken to failure in the later rounds.
Move at controlled tempo, maintain back extension the whole time and don’t let your back touch the floor at the bottom like in the video. The goal is to feel like your abs are on tension the entire movement.
Heavy 3 then, 80% AMRAP
In roughly 5 total sets, work up to a heavy 3 on the Bench Press, then take your highest successful 3 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.