W8D1

WEEK 8: Day 1

WORKOUT: Barbell Complex

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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:
Circuit A - 5 Rounds / 5,10,15,20,25

• Front Squat -
• RDL -
• Bent Over Row -
• Push Press -
• Burpee Over Bar -

SUPERSET 1: 4 Rounds

• Leg Extension - 21s
• Seated Leg Curl - 21s

SUPERSET 2: 4 Rounds

• Flat Bar Spider Curl - 21s
• Flat Bar Skull Crusher - 21s

CORE: 10min AMRAP

• Weighted Sit Up - 30
• Hollow Body Oblique Leg Raise - 20/side
• Weighted Russian Twist - 60

FINISHER: 10min AMRAP

• Barbell Bicep Curl — 30
• Barbell Skull Crusher - 30
• Barbell Upright Row - 30

BUY OUT:

• Run - 800m
  
  *Barbell Complex* Reduce weight as reps increase, chosen weight should be near failure for each set, based on number of target reps.