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