Train Like a Superhero with The Rulk

Day 1

Functional Compound Movement 1

• Bench press ~ 15 reps => RFT Forward / Reverse Crawl ~ 10 reps (5m distance up and back are 1 rep)
• 3 min Round
• 5 Rounds
• 1 min rest in between rounds

Functional Compound Movement 2

• Incline Dumbbell Press ~ 15 reps => RFT Side Crawl ~ 5 reps (5m distance up and back are one rep)
• 3 min Round
• 5 Rounds
• 1 min rest in between rounds

Day 2 

Functional Compound Movement 1

• Lat Pull Down ~ 15 reps => Sled Push/Pull ~ 3 reps (10m distance up and back are one rep)
• 5 min Round
• 3 Rounds 
• 1 min rest in between rounds 

Functional Compound Movement 2

• Kettlebell Rows ~ 15 reps => RFT Gorillas ~ 10 reps (5m distance up and back are one rep)
• 3 min Round 
• 5 Rounds 
• 1 min rest in between rounds 

Day 3

Functional Compound Movement 1

• Hack Squat ~ 15 reps => RFT Hostages ~ 6 reps (10m distance up and back are one rep)
• 3 min Round 
• 5 Rounds
• 1 min rest in between rounds 

Functional Compound Movement 2

• Leg Press ~ 15 reps => Walking Lunges ~ 6 reps (10m distance alternating legs, up and back are one rep)
• 3 min Round 
• 5 Rounds 
• 1 min rest in between rounds 

Day 4

Functional Compound Movement 1

• Dumbbell Shoulder Press ~ 15 reps => RFT Alternating Sit Thrus ~ 12 reps 
• 3 min Round 
• 5 Rounds
• 1 min rest in between rounds 

Functional Compound Movement 2

• Lateral Dumbbell Flyes ~ 15 reps => RFT Pulses ~ 15 reps 
• 3 min Round
• 5 Rounds
• 1 min rest in between rounds 

Day 5

Functional Compound Movement 1

• Ab Roller ~ 20 reps => Hollow Rocks ~ 10 reps => Ab Roller Pikes ~ 15 reps 
• 3 min Round
• 5 Rounds 
• 1 min rest in between rounds

Functional Compound Movement 2

• Alternating Lying Toe Touch ~ 20 reps => RFT Stationary Gorillas ~ 10 reps => Half Crunches ~ 15 reps 
• 3 min Round
• 5 Rounds
• 1 min rest in between rounds