W7D1

WEEK 7: 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

WORKOUT:
BLOCK A -

• BB Bench Press - 3 x 8
• DB Incline Chest Press - 3 x 15
• BB Bent Over Row - 3 x 8
• Lat Pulldown - 3 x 15
• Standing Overhead BB Press - 3 x 8
• DB Lateral Raise - 3 x 15

SUPERSET: 3 Rounds

• Flat Bar Spider Curl - 10
• Flat Bar Skull Crusher - 10

CORE: 10min AMRAP

• Hollow Body Reverse Crunch - 20
• Weighted Standing Oblique Crunch - 20/side
• Mountain Climber - 60

ENDURANCE:

• 30-min - Easy Pace Run

COOL DOWN:

• 5-10 min - Foam Roll