W5D1

W5D1

WEEK 5: 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: 5min EMOM

  • Bike, Row, Ski, Run - 12 kcal

 

WORKOUT:

Circuit A - 5 Rounds

  • BB Bench Press - 8
  • BB Bent Over Row - 8
  • BB Shoulder Press - 8

 

Circuit B - 4 Rounds

  • DB Walking Front Rack Lunge - 12
  • DB RDL - 12
  • DB Step Up - 10/side

 

SUPERSET 1: 3 Rounds

  • Leg Extension - 30’s
  • Seated Leg Curl - 30’s

 

SUPERSET 2: 3 Rounds

  • Cable W Bar Bicep Curl - 30’s
  • Cable W Bar Tricep Pressdown - 30’s

 

CORE: 3 Rounds

  • Reverse Crunch - 20
  • Weighted Standing Oblique Crunch - 15/side
  • Weighted Russian Twist - 40

 

FINISHER: 10min AMRAP

  • Push Up - 20
  • Pull Up - 7
  • Sit Up - 15

 

BUY OUT: 5min EMOM

  • Bike, Row, Ski, Run - 15 kcal

 

RX WEIGHT:

B: 95LB

I: 135LB

E: 185LB


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