W8D5

WEEK 8: Day 5

WORKOUT: Endurance

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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 - 30-min AMRAP

• KB Farmer Carry - 40m
• BB Front Squat - 20
• BB Push Press - 20
• Pull Up - 15
• Push Up - 25
• Med Ball Oblique Slam - 10/side

Circuit B - 10min AMRAP

• Toes To Bar - 10
• Sled Push/Pull - 30m

Circuit C - 10min AMRAP

• DB Drag Curl - 20
• DB Overhead Tricep Extension - 20
• DB Front/Side Raise - 15/way

CORE: 10min AMRAP

• Side Plank - 1min/side
• Hollow Body Reverse Crunch - 20
• Bicycle Crunch - 50

FINISHER: 5-min Time Cap

• DB OH Walking Lunge - Max Reps

BUY OUT:

• Run - 800m