W8D1

WEEK 8: Day 1

WORKOUT: UPPER BODY

____________________

WARM UP: Full Body 2

• High Knees - 20
• Butt Kicks - 20
• Lateral Lunge - 5/side
• Overhead Lunge w/ Calf Stretch - 5/side
• Lunge w/ Chest Opener - 5 x 3sec/side
• Prone Row - 5
• Reverse Shrug to Toe Touch - 5
• Shoulder Dislocates - 15

WORKOUT:
Circuit A - 5 Rounds / 5,10,15,20,25

• BB Bench Press - 3 x 10
• DB Incline Chest Press - 3 x 12
• BB Bent Over Row - 3 x 10
• Lat Pulldown - 3 x 12
• Standing Overhead BB Press - 3 x 10
• DB Lateral Raise - 3 x 12

SUPERSET: 3 Rounds

• DB Concentration Curl - 15/arm
• DB Single Arm Overhead Tricep Extension - 15/arm

CORE: 10min AMRAP

• Weighted Sit Up - 30
• Hollow Body Oblique Leg Raise - 20/side
• Weighted Russian Twist - 60

ENDURANCE:

• 30-min - Easy Pace Run

COOL DOWN:

• 5-10 min - Foam Roll