W3D5

W3D5

WEEK 3: Day 5

WORKOUT: LOWER 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:

  • Run - 800m

 

WORKOUT:

BLOCK A -

  • Deadlift - 3 x 8
  • Front Squat - 3 x 15
  • BB Good Morning - 3 x 12
  • Reverse BB Lunge - 3 x 15 each side
  • KB Lateral Squat - 3 x 15 each side
  • BB Hip Thrust - 3 x 15

 

CORE: 10min AMRAP

  • Toes To Bar - 15
  • Med Ball Twist - 20
  • Oblique Heel Taps - 60

 

BUY OUT:

  • Run - 800m

 

You can split the endurance run into a different workout over the weekend

 

ENDURANCE:

  • 40-min - Easy Pace Run

 

COOL DOWN:

  • 5-10 min - Foam Roll

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