W8D2

WEEK 8: Day 2

WORKOUT: Push

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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 -

• DB Incline Press - 10,10,8,8
• BB Bench Press - 10,5,3,2,MAX
• DB Svend Press - 10,10,8,8
• BB Seated Shoulder Press - 10,5,3,2,MAX

BLOCK B -

• Banded Face Pull - 10,10,8,8
• Banded Tricep Press Down - 10,10,8,8
• Single Dumbbell Lying Cross Body Tricep Extension - 10,10,8,8

GIANTSET 1: 2 Rounds

• DB Side Raise - 8-10/side
• DB Front Raise - 8-10/side
• DB Rear Delt Fly - 8-10

GIANTSET 2: 2 Rounds

• EZ Bar French Press - 20
• EZ Bar Skull Crusher - 20
• EZ Bar Close Grip Bench - 20

CORE: 10min AMRAP

• Plank - 1min
• DB Standing Oblique Crunch - 20/side
• Banded Core Rotation - 20/side

FINISHER: 10min AMRAP

• PYP (Bike,Ski,Row,Run) -15 kcal
• Push Up - 30
• Toes To Bar - 10
• Burpee - 15

BUY OUT:

• Run - 800m