Ft. Ben Fit

Ft. Ben Fit – Barbell Club

Warm Up

Warm-Up — Deadlifts + Front Squats

1 rounds:

8 bodyweight good mornings

8 alternating reverse lunges — 4/leg

10 glute bridges

6 squat-to-stands

15 band pull-aparts

20-second plank

Then 1 round with an empty bar:

8 RDLs — controlled, brief pause at the bottom

5 front squats — 3-second lower, elbows high

5 front squats — normal tempo

Deadlift (6×3+1

3 reps, 10-second pause and 1 more rep, 4 total reps. This is a cluster set)

3 reps, 10-second pause and 1 more rep, 4 total reps. This is a cluster set

Every 2 Min

Paused Front Squat (Pause in the hole for 2 count )

This is a cluster set 2+2 reps

Every 90s

Bent Over Row (4×8)

4×8 – super set with core work of your choice

Pick a challenging rep scheme/time

Knee raises

Knees to elbow

Plank