Welcome back to the Archives.

Today we have a heavy pull day with some leg and core work.

Turkish get-ups can be done with a light kettlebell or dumbbell.

Everything else is rather self-explanatory Warmup:

  • 3 Minutes Turkish Get-Ups Each Side
  • 3 Rounds 
    • 15 Band Rear Delt Pull-Aparts
    • 15 Banded Pull-Throughs
    • 10 Glute Activators


  • 8x4 Barbell Deadlift 
  • Superset 
    • 4x8 Pull-Ups
    • 4x20 Russian Kettlebell Swings
  • 4x8 Gorilla Rows
  • Superset
    • 4x8 Glute Ham Raise on GHD Sit-Up Machine or Make Your Own!
    • 4x12 GHD Sit-Ups or Ab-Mat Sit-Ups

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