Workout Plans
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Day 3

Equipment Yes
Mobility: Shoulders and Hips. 2A-2B are performed for AMRAP (as many reps/rounds as possible) for 8 minutes. 3A-3B are performed for AMRAP for 5 minutes. Flexibility: Chest and Hamstrings

Exercise 1A

Barbell Bench Press You'll need: Barbell, Bench How to
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3 sets
10 reps
-- rest

Exercise 2A

Barbell Bent-Over Row You'll need: Barbell How to
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3 sets
10 reps
-- rest

Exercise 3A

General Pushup You'll need: No Equipment How to
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3 sets
10 reps
-- rest

Exercise 4A

Side Plank Lift You'll need: No Equipment How to
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3 sets
10 reps
-- rest

Exercise 1B

Burpee How to
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-- sets
10 reps
* rest
*8 minutes of AMRAP alternating with 2B.

Exercise 2B

Kettlebell Swing You'll need: Kettlebells How to
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-- sets
10 reps
* rest
*Rest 2 minutes before moving to 3A-3B.

Exercise 1C

Double Under You'll need: Jump Rope How to
Double Under thumbnail
-- sets
30 reps
* rest
*5 min. AMRAP alternating with 3B.

Exercise 2C

Kettlebell Sumo Deadlift
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-- sets
30 reps
* rest
*See 3A
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