Week 5 ·
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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