W4D3

W4D3

WEEK 4: Day 3

WORKOUT: Pull

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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 -

  • Deadlift - 8,8,6,6
  • Weighted Hammer Grip Pull Up - 8,8,6,6
  • Reverse Grip Lat Pulldown - 10,10,8,8
  • BB Reverse Grip Shrug - 10,10,8,8

 

BLOCK B -

  • BB Single Arm Landmine Hammer Grip Row - 10,10,8,8
  • BB Single Arm Landmine Pronated Grip Row - 10,10,8,8
  • DB Hammer Curl - 10,10,8,8

 

GIANTSET: 3 Rounds

  • BB Preacher Curl - 12-15
  • BB Reverse Grip Preacher Curl - 12-15
  • DB Hammer Curl - 12-15

 

CORE: 10min AMRAP

  • Banded Kneeling Crunch - 40
  • Banded Kneeling Oblique Crunch - 20/side
  • Wipers - 10/side

 

FINISHER: 10min AMRAP

  • Banded Bicep Curl - 30
  • Chin Up - 12
  • Sand Bag Barrel Carry - 30m

 

BUY OUT:

  • Run - 800m

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