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