Week 3 ·
W3D1

WEEK 3: Day 1
WORKOUT: FULL 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
BUY IN:
- Run - 800m
WORKOUT:
Circuit A - 5 Rounds
- Front Squat - 10
- RDL - 10
- Bent Over Row - 10
- Push Press - 5
- Burpee Over Bar - 10
SUPERSET 1: 3 Rounds
- Leg Extension - 21s
- Seated Leg Curl - 21s
SUPERSET 2: 3 Rounds
- Flat Bar Spider Curl - 21s
- Flat Bar Skull Crusher - 21s
CORE: 10min AMRAP
- Hollow Body Reverse Crunch - 20
- Weighted Standing Oblique Crunch - 20/side
- Mountain Climber - 60
FINISHER: 10min AMRAP
- Banded Bicep Curl - 30
- Banded Overhead Tricep Extension - 30
- Banded Single Arm Lateral Raise - 15/side
BUY OUT:
- Run - 800m
RX WEIGHT:
B: 95LB
I: 135LB
E: 185LB
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