W1D1

WEEK 1: Day 1

WORKOUT: UPPER BODY

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WARM UP: Full Body 1

• Overhead Squat Bender - 10
• High Knees - 20
• Butt Kicks - 20
• Lateral Lunge - 5/side
• Lunge w/ Chest Opener - 5 x 3sec/side
• Prone Row - 10
• Shoulder Rotations (Forward/Rear) - 10/way

BUY IN: 5min EMOM

• Bike, Row, Ski, Run - 12 kcal

WORKOUT:

BLOCK A -

• BB Bench Press - 4 x 5
• DB Incline Chest Fly - 3 x 12
• BB Bent Over Row - 3 x 8
• Lat Pulldown - 3 x 12
• BB Standing Overhead Press - 4 x 5
• DB Lateral Raise - 3 x 12

SUPERSET - 3 Rounds

• DB Bicep Curl - 15
• DB Overhead Tricep Extension  - 15

CORE: 3 Rounds

• Reverse Crunch - 20
• Weighted Standing Oblique Crunch - 15/side
• Weighted Russian Twist - 40

FINISHER: 10min AMRAP

• Push Up - 20
• Pull Up - 7
• Sit Up - 15

BUY OUT: 5min EMOM

• Bike, Row, Ski, Run - 15 kcal