W6D2

WEEK 6: Day 2

WORKOUT: Push

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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:

• Run - 800m

WORKOUT:
BLOCK A -

• DB Incline Fly - 12,12,10,10
• DB Bench Press - 4,4,2,2
• Flat Machine Press - 10,10,8,8
• DB Arnold Press - 4,4,2,2

BLOCK B -

• BB Standing Shoulder Press - 10,10,8,8
• Cable Face Pull - 12,12,10,10
• Cable SA Tricep Pressdown - 10,10,8,8/side

GIANTSET 1: 2 Rounds

• DB Side Raise - 10-12
• DB Front Raise - 10-12
• DB Rear Delt Raise - 10-12

GIANTSET 2: 2 Rounds

• BB French Press - 10-12
• BB Skullcrusher - 10-12
• BB Close Grip Press - 10-12

CORE: 10min AMRAP

• Standing Banded Crunch - 20
• Standing Banded Oblique Crunch - 15/side
• Banded Wood Chop - 10/side

FINISHER: 10min AMRAP

• Push Up - 20
• Handstand Push Up - 5
• Heel Taps - 50

BUY OUT:

• Run - 800m