W3D1

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

 

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

 

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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