W4D1

W4D1

WEEK 4: Day 1

WORKOUT: Barbell Complex

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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:
Circuit A - 5 Rounds / 5,10,15,20,25

  • Front Squat -
  • RDL -
  • Bent Over Row -
  • Push Press -
  • Burpee Over Bar -

 

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

  • Weighted Sit Up - 30
  • Hollow Body Oblique Leg Raise - 20/side
  • Weighted Russian Twist - 60

 

FINISHER: 10min AMRAP

  • Barbell Bicep Curl - 30
  • Barbell Skull Crusher - 30
  • Barbell Upright Row - 30

 

BUY OUT:

  • Run - 800m

    *Barbell Complex* Reduce weight as reps increase, chosen weight should be near failure for each set, based on number of target reps.

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