Tuesday: Barbell Complex + Core = more?

Cosgrove's Evil 8

Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.

Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.

Use 95lb bar. Don't rest the full 90 seconds between rounds if you don't need to.

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Core Training #8 (Ross E.)

Sequence 1:

• Standing Wheel Rollouts x 5
• Russian Twists x 10/side
• V-ups x 15
• Back Extensions x 12
• High rep set of Chinnies

Sequence 2:

• The Flag x 5
• Russian Twists x 10/side
• V-ups x 15
• Back Extensions x 12
• High rep set of Chinnies

Each sequence is performed twice. If wheel is a hassle, do some bench V/sit ups instead (like V-up, but never actually "down" all the way)