W3D2

WEEK 3: Day 2

WORKOUT: Push

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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 -

• BB Incline Press - 10,10,8,8
• BB Bench Press - 10,10,8,8
• BB Pullover - 10,10,8,8
• BB Upright Row - 10,10,8,8

BLOCK B -

• DB Seated Shoulder Press - 10,10,8,8
• DB Overhead Tricep Extension - 10,10,8,8
• DB Tricep Kickback - 10,10,8,8

GIANTSET 1: 2 Rounds

• Cable Side Raise - 8-10/side
• Cable Front Raise - 8-10/side
• Cable Face Pull - 8-10

GIANTSET 2: 2 Rounds

• Cable SA Tricep Pressdown - 12-15/side
• Cable SA Supinated Tricep Pressdown - 12-15/side
• Cable SA Hammer Grip Tricep Pressdown - 12-15/side

CORE: 10min AMRAP

• Leg Tuck - 15
• Oblique Leg Raise - 20/side
• Russian Twist - 60

FINISHER: 10min AMRAP

• Banded Push Up - 30
• Banded Arnold Press - 20
• Tricep Dips - 30
• Sit Up - 20

BUY OUT:

• Run - 800m