W7D3

W7D3

WEEK 7: 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:

  • Run - 800m

 

WORKOUT:

BLOCK A -

  • Deadlift - 12,12,10,10
  • Wide Grip Pull Up - 12,12,10,10
  • Straight Arm Lat Pulldown - 12,12,10,10
  • BB Snatch Grip Shrug - 12,12,10,10

 

BLOCK B -

  • T Bar Reverse Grip Row - 12,12,10,10
  • T Bar Row - 12,12,10,10
  • DB Hammer Curl - 12,12,10,10

 

GIANTSET: 3 Rounds

  • EZ Bar Close Grip Curl - 12-15
  • EZ Bar Reverse Grip Curl - 12-15
  • EZ Bar Drag Curl - 12-15

 

CORE: 10min AMRAP

  • Hollow Body Leg Raise - 30
  • Plank Plate Pull Through - 15/side
  • Lying Oblique Crunch - 20/side

 

FINISHER: 10min AMRAP

  • DB Pronated Grip Shrug - 20
  • Plate Bicep Curl - 30’s (10 high, 10 low, 10 full)
  • Farmer Carry - 30m

 

BUY OUT:

  • Run - 800m

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