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.
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