5 4 20

Garage Gym

A. q(1:30) x 5
1 pausing FS + 1 FS + 1 Thruster
*50% of 1 RM FS is the starting point, build from there

B. 3 RFT
30/20 cal Row
15 CTBPU
Directly into
3RFT
20 alternating DB Snatch 50/35
15 Thrusters 95/65

C. 3 sets
100’ single DB OH WL
25 hip extensions
12 single DB box step-ups
Rest 2min between sets

Home Workout (Bodyweight/Limited Equip)

A. FT
21-15-9
Double DB Thrusters
sPU or DB row or Barbell Row

B. 3 rounds
:30 Static weighted Bulgarian Split Squat (L)
:30 unweighted Bulgarian Split Squat (L)
:30 Static weighted Bulgarian Split Squat (R)
:30 unweighted Bulgarian Split Squat ®
Rest 1:00 between sets
*Static hold is in the bottom of the squat