A3 Day3 WorkoutB

Day 3 - Workout B

Bodyweight Warm-up Circuit
* Pushups - 20
* Skips - 75
* Mountain Climbers - 8/side
repeat for 2 sets

Specific Warm-up for 1A and 1B

Superset #1
1A) Single-Arm Thrusters – 35lb db x 8 reps per side (2-0-1)
• No rest.
1B) Pull-up + Knee-up – 8 reps (2-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) Front Loaded Bulgarian Split Squat – 35lb Plate x 8 reps per side (2-0-1)
• No rest.
2B) Stability Ball Plank Rollout – 30 reps (1-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #3
3A) 1-Leg Stability Ball Leg Curl – 8 reps per side (1-0-1)
• No rest.
3B) Side Plank + DB Lateral Raise – 15lb db x 10 reps per side (2-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #4
4A) Burpees – 10 reps (1-0-1)
• No rest.
4B) Jump Rope - 100 Skips
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

.75 mile run...done in 55 minutes


Notes for next week:

* Use 45lb Plate for BSS
* 40lb db for thrusters
* 20lb db for db lat raise
* Add 20 db Swings (60lb) to SS4
* Include Chinups with Burpees in SS4A
* 1.5 mile run is needed
* Need 1 hour and 15 minutes of workout time