W2D3

WEEK 2: Day 3

WORKOUT: Pull

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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 - 10,10,8,8
• DB Single Arm Row - 10,10,8,8/side
• Chin Up - 4 x failure
• DB Shrug - 10,10,8,8

BLOCK B -

• Plate Loaded High Row - 12,12,10,10
• Plate Loaded Low Row - 12,12,10,10
• Plate Hammer Curl - 4 x failure

GIANTSET: 3 Rounds

• DB Drag Curl - 10-12
• DB Reverse Grip Curl - 10-12
• DB Hammer Curl - 10-12

CORE: 10min AMRAP

• Hollow Body Leg Raise - 20
• Banded Core Rotation - 15/side
• Oblique Heel Taps - 60

FINISHER: 10min AMRAP

• Pull Up - 10
• Sled Rope Pull - 15m
• Farmer Carry - 30m

BUY OUT:

• Run - 800m