W6D3

W6D3

WEEK 6: Day 3

WORKOUT: Pull

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WARM UP:Full Body 2

  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Overhead Lunge w/ Calf Stretch - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 5
  • Reverse Shrug to Toe Touch - 5
  • Shoulder Dislocates - 15

 

BUY IN:

  • Run - 800m

 

WORKOUT:
BLOCK A -

  • Deadlift - 4,4,2,2
  • DB Single Arm Row - 10,10,8,8/side
  • Weighted Chin Up - 8,8,6,6
  • DB Shrug - 10,10,8,8

 

BLOCK B -

  • Plate Loaded High Row - 12,12,10,10
  • Plate Loaded Low Row - 12,12,10,10
  • Plate Hammer Curl - 4 x failure

 

GIANTSET: 3 Rounds

  • DB Drag Curl - 10-12
  • DB Reverse Grip Curl - 10-12
  • DB Hammer Curl - 10-12

 

CORE: 10min AMRAP

  • Hollow Body Leg Raise - 20
  • Banded Core Rotation - 15/side
  • Oblique Heel Taps - 60

 

FINISHER: 10min AMRAP

  • Pull Up - 10
  • Sled Rope Pull - 15m
  • Farmer Carry - 30m

 

BUY OUT:

  • Run - 800m

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