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