Off-Season / Phase 1 W1D1

WEEK 1: DAY 1

WORKOUT: UPPER BODY STRENGTH

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WARM UP: Full Body 1

  • Overhead Squat Bender - 10
  • High Knees - 30
  • Butt Kicks - 30
  • Lateral Lunge - 5/side
  • Lunge w/ Chest Opener - 3 x 3sec/side
  • Push Up - 10
  • Prone Row - 10
  • Shoulder Rotations (Forward/Rear) - 10/way

BUY IN: 5min EMOM

RESISTANCE CIRCUIT:

BLOCK 1

  • BB Bench Press - 2 x 8, 2 x 6 
  • BB Bent Over Row - 2 x 8, 2 x 6
  • BB Standing Overhead Press - 2 x 8, 2 x 6

BLOCK 2

  • Lat Pulldown - 3 x 10-12
  • GIANT SET: DB Incline Chest Fly / DB Shrug / DB Rear Delt Fly - 3 x 10-12
  • SUPERSET: Plate Bicep Curl / Bench Dip  - 3 x 15

CORE: 3 Rounds

FINISHER:

  • Sprint - 400-m
  • Push Ups - 40
  • Sprint - 400-m 
  • Pull Ups - 30
  • Sprint - 400-m 
  • Burpees - 20
  • Sprint - 400-m 

BUY OUT: 5min EMOM