W2D1

WEEK 2: Day 1

WORKOUT: FULL 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:
Circuit A - 4 Rounds

• Front Squat - 10
• RDL - 10
• Bent Over Row - 8
• Push Press - 5
• Banded Push Up - 15

Circuit B - 3 Rounds

• DB Walking Front Rack Lunge - 12
• DB Step Up - 10/side
• DB Chest Fly - 12
• Pull Up - 10

SUPERSET 1: 2 Rounds

• Leg Extension - 20 drop 15 drop 10 drop 20
• Seated Leg Curl - 20 drop 15 drop 10 drop 20

SUPERSET 2: 2 Rounds

• EZ Bar Preacher Curl - 20 drop 15 drop 10 drop 20
• EZ Bar Overhead Tricep Extension - 20 drop 15 drop 10 drop 20

CORE: 10min AMRAP

• Weighted V Up - 15
• Weighted Standing Oblique Crunch - 20/side
• Weighted Standing Russian Twist - 30

FINISHER: 10min AMRAP

• DB Bicep Curl - 20
• DB Overhead Tricep Extension - 20
• DB Upright Row - 20

BUY OUT:

• Run - 800m