W7D5

W7D5

WEEK 7: Day 5

WORKOUT: Endurance

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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:

Circuit A - 30min AMRAP

  • DB Box Step Over - 10 over & back
  • DB Squat - 20
  • DB Single Arm Push Press - 20/side
  • Pull Up - 15
  • Push Up - 30
  • Med Ball Sit Up - 15

 

Circuit B - 10min AMRAP

  • Battle Rope Big Waves - 45sec
  • Sled Push/Pull - 30m

 

Circuit C - 10min AMRAP

  • DB Incline Bench Bicep Curl - 20
  • Bench Tricep Dip - 20
  • Plate Front Shoulder Press - 20

 

CORE: 10min AMRAP

  • Toes To Bar - 15
  • Med Ball Twist - 20
  • Oblique Heel Taps - 60

 

FINISHER: 5min EMOM

 

BUY OUT:

  • Run - 800m

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