logo
BoostcampPNG

MEGAFAUNA: AUROCHS (Base)

by IRON DRUID

Program Description

Strong Like Aurochs!! 5x5 and 3x10 Squat Waves, Bullmastiff Pressing AMRAP progressions. Classical body building with focus on the hips and back. Part 1 of the Megafauna cycle, volume and base building for 3 waves over 9 weeks.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 13, 2024 09:29
  • Last Edited
    Jun 28, 2024 01:56
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Sumo Deadlift (Barbell)
5
6 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Back Extension (Weighted)
3
12 reps
RPE 8
6
Reverse Lunge (Bodyweight)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
73%
2
Sumo Deadlift (Barbell)
5
7 reps
RPE 8
3
Seated Row (Cable)
3
14 reps
RPE 8
4
Lat Pulldown
3
14 reps
RPE 8
5
Back Extension (Weighted)
3
14 reps
RPE 8
6
Reverse Lunge (Bodyweight)
3
14 reps
RPE 8
7
Ab Wheel
3
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Sumo Deadlift (Barbell)
5
8 reps
RPE 8
3
Seated Row (Cable)
3
16 reps
RPE 8
4
Lat Pulldown
3
16 reps
RPE 8
5
Back Extension (Weighted)
3
16 reps
RPE 8
6
Reverse Lunge (Bodyweight)
3
16 reps
RPE 8
7
Ab Wheel
3
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
73%
2
Sumo Deadlift (Barbell)
4
6 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Back Extension (Weighted)
4
10 reps
RPE 8
6
Reverse Lunge (Bodyweight)
4
10 reps
RPE 8
7
Ab Wheel
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Sumo Deadlift (Barbell)
4
7 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Reverse Lunge (Bodyweight)
4
12 reps
RPE 8
7
Ab Wheel
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Sumo Deadlift (Barbell)
4
8 reps
RPE 8
3
Seated Row (Cable)
4
14 reps
RPE 8
4
Lat Pulldown
4
14 reps
RPE 8
5
Back Extension (Weighted)
4
14 reps
RPE 8
6
Reverse Lunge (Bodyweight)
4
14 reps
RPE 8
7
Ab Wheel
4
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Sumo Deadlift (Barbell)
3
6 reps
RPE 8
3
Seated Row (Cable)
5
8 reps
RPE 8
4
Lat Pulldown
5
8 reps
RPE 8
5
Back Extension (Weighted)
5
8 reps
RPE 8
6
Reverse Lunge (Bodyweight)
5
8 reps
RPE 8
7
Ab Wheel
5
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
78%
2
Sumo Deadlift (Barbell)
3
7 reps
RPE 8
3
Seated Row (Cable)
5
10 reps
RPE 8
4
Lat Pulldown
5
10 reps
RPE 8
5
Back Extension (Weighted)
5
10 reps
RPE 8
6
Reverse Lunge (Bodyweight)
5
10 reps
RPE 8
7
Ab Wheel
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
5
12 reps
RPE 8
4
Lat Pulldown
5
12 reps
RPE 8
5
Back Extension (Weighted)
5
12 reps
RPE 8
6
Reverse Lunge (Bodyweight)
5
12 reps
RPE 8
7
Ab Wheel
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
5
6 reps
RPE 8
4
Skull Crusher
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Front Raise
3
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
5
7 reps
RPE 8
4
Skull Crusher
3
14 reps
RPE 8
5
Incline Curl (Dumbbell)
3
14 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
7
Front Raise
3
14 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
1
14 reps
4 reps
RPE 8
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
5
8 reps
RPE 8
4
Skull Crusher
3
16 reps
RPE 8
5
Incline Curl (Dumbbell)
3
16 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
16 reps
RPE 8
7
Front Raise
3
16 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
16 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
4
Skull Crusher
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Front Raise
4
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
7 reps
RPE 8
4
Skull Crusher
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Front Raise
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8
4
Skull Crusher
4
14 reps
RPE 8
5
Incline Curl (Dumbbell)
4
14 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
14 reps
RPE 8
7
Front Raise
4
14 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
14 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8
4
Skull Crusher
5
8 reps
RPE 8
5
Incline Curl (Dumbbell)
5
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
5
8 reps
RPE 8
7
Front Raise
5
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
3
7 reps
RPE 8
4
Skull Crusher
5
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 8
7
Front Raise
5
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
4
Skull Crusher
5
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
5
12 reps
RPE 8
7
Front Raise
5
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
58%
2
Stiff Leg Deadlift
5
6 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Back Extension (Weighted)
3
12 reps
RPE 8
6
Reverse Lunge (Bodyweight)
3
12 reps
RPE 8
7
Ab Wheel
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Stiff Leg Deadlift
5
7 reps
RPE 8
3
Seated Row (Cable)
3
14 reps
RPE 8
4
Lat Pulldown
3
14 reps
RPE 8
5
Back Extension (Weighted)
3
14 reps
RPE 8
6
Reverse Lunge (Bodyweight)
3
14 reps
RPE 8
7
Ab Wheel
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
63%
2
Stiff Leg Deadlift
5
8 reps
RPE 8
3
Seated Row (Cable)
3
16 reps
RPE 8
4
Lat Pulldown
3
16 reps
RPE 8
5
Back Extension (Weighted)
3
16 reps
RPE 8
6
Reverse Lunge (Bodyweight)
3
16 reps
RPE 8
7
Ab Wheel
3
16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Stiff Leg Deadlift
4
6 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Back Extension (Weighted)
4
10 reps
RPE 8
6
Reverse Lunge (Bodyweight)
4
10 reps
RPE 8
7
Ab Wheel
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
63%
2
Stiff Leg Deadlift
4
7 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Reverse Lunge (Bodyweight)
4
12 reps
RPE 8
7
Ab Wheel
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Stiff Leg Deadlift
4
8 reps
RPE 8
3
Seated Row (Cable)
4
14 reps
RPE 8
4
Lat Pulldown
4
14 reps
RPE 8
5
Back Extension (Weighted)
4
14 reps
RPE 8
6
Reverse Lunge (Bodyweight)
4
14 reps
RPE 8
7
Ab Wheel
4
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
63%
2
Stiff Leg Deadlift
3
6 reps
RPE 8
3
Seated Row (Cable)
5
8 reps
RPE 8
4
Lat Pulldown
5
8 reps
RPE 8
5
Back Extension (Weighted)
5
8 reps
RPE 8
6
Reverse Lunge (Bodyweight)
5
8 reps
RPE 8
7
Ab Wheel
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Stiff Leg Deadlift
3
7 reps
RPE 8
3
Seated Row (Cable)
5
10 reps
RPE 8
4
Lat Pulldown
5
10 reps
RPE 8
5
Back Extension (Weighted)
5
10 reps
RPE 8
6
Reverse Lunge (Bodyweight)
5
10 reps
RPE 8
7
Ab Wheel
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
68%
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Seated Row (Cable)
5
12 reps
RPE 8
4
Lat Pulldown
5
12 reps
RPE 8
5
Back Extension (Weighted)
5
12 reps
RPE 8
6
Reverse Lunge (Bodyweight)
5
12 reps
RPE 8
7
Ab Wheel
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Dumbbell)
5
6 reps
RPE 8
4
Skull Crusher
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Front Raise
3
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Dumbbell)
5
7 reps
RPE 8
4
Skull Crusher
3
14 reps
RPE 8
5
Incline Curl (Dumbbell)
3
14 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
7
Front Raise
3
14 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
14 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4
Skull Crusher
3
16 reps
RPE 8
5
Incline Curl (Dumbbell)
3
16 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
16 reps
RPE 8
7
Front Raise
3
16 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
16 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Skull Crusher
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
7
Front Raise
4
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Incline Bench Press (Dumbbell)
4
7 reps
RPE 8
4
Skull Crusher
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Front Raise
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Skull Crusher
4
14 reps
RPE 8
5
Incline Curl (Dumbbell)
4
14 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
14 reps
RPE 8
7
Front Raise
4
14 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
14 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Skull Crusher
5
8 reps
RPE 8
5
Incline Curl (Dumbbell)
5
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
5
8 reps
RPE 8
7
Front Raise
5
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
5
8 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8
4
Skull Crusher
5
10 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 8
7
Front Raise
5
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher
5
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
5
12 reps
RPE 8
7
Front Raise
5
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
9
Farmer's Walk (Weighted)
4
2 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Sumo Deadlift (Barbell)
5 Sets
6 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Back Extension (Weighted)
3 Sets
12 Reps
@8
6
Reverse Lunge (Bodyweight)
3 Sets
12 Reps
@8
7
Ab Wheel
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
6 Reps
@8
4
Skull Crusher
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Front Raise
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
70%
2
Overhead Press (Barbell)
1 Set
AMRAP
70%
3
Incline Bench Press (Dumbbell)
5 Sets
6 Reps
@8
4
Skull Crusher
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
7
Front Raise
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Farmer's Walk (Weighted)
4 Sets
2 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
58%
2
Stiff Leg Deadlift
5 Sets
6 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Back Extension (Weighted)
3 Sets
12 Reps
@8
6
Reverse Lunge (Bodyweight)
3 Sets
12 Reps
@8
7
Ab Wheel
3 Sets
12 Reps
@8