W5D3

W5D3

WEEK 5: Day 3

WORKOUT: PULL

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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:

  • Pull Ups - 75

 

WORKOUT:

BLOCK A -

  • BB Deadlift - 6,6,4,4
  • BB Reverse Grip Bent Over Row - 15,12,10,10
  • Weighted Wide Grip Pull Up - 6,6,4,4
  • BB Shrug - 15,12,10,10

 

BLOCK B -

  • Seated Cable D-Grip Row - 12,12,10,10
  • Cable Straight Arm Pulldown - 15,12,10,10
  • Cable SA Crucifix Bicep Curl - 12,12,10,10/side
  • Cable Flat Bar Drag Curl - 15,12,10,10

 

CORE: 10min EMOM

  • 4 x Plank - 45sec/15sec rest
  • 2 Rounds/side x Side Plank  - 45sec/15sec rest
  • 2 x Rainbow Plank - 45sec/15sec rest

 

FINISHER: 3 Rounds

  • Chin Up - 30sec
  • Sled Rope Pull - 15m
  • Farmer's Carry - 15m

 

BUY OUT:

  • Run - 800m

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