Web Reference: Get help navigating the document, understanding the content, and finding answers. Week 1 - Day One WARMUP 3 Sets 12 Bent Over Band Pull Aparts (pause 1sec with hands wide on each rep) 10 Drop Lunge to Knee Lift/leg - 1-3" 30sec Quadruped Shoulder Taps. MUSCLE ENDURANCE. Marcus Filly - Free download as PDF File (.pdf), Text File (.txt) or read online for free. This document provides a 3-day sample workout from a 12-week live Functional Bodybuilding program. Look Good. Move Well. Combine the best of bodybuilding and functional fitness – without the burnout. Build visible muscle and strength with online training by Marcus Filly, 6x CrossFit Games athlete and coach.
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