W8D5

WEEK 8: Day 5

WORKOUT: LOWER BODY

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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

BUY IN:

• Run - 800m

WORKOUT:
BLOCK A -

• Deadlift - 3 x 10
• Front Squat - 3 x 12
• BB Good Morning - 3 x 10
• DB Bulgarian Split Squat - 3 x 12 each side
• KB Lateral Squat - 3 x 12 each side
• BB Hip Thrust - 3 x 12

CORE: 10min AMRAP

• Side Plank - 1min/side
• Hollow Body Reverse Crunch - 20
• Bicycle Crunch - 50

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