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Week 3

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Day 3.3

Chest, Back & Abs
Warm-up with 2-3 minutes of jump rope (or 100 jumps).
These exercises are in upper body pairs, with 1 core exercise in between each pair. So, you'll do
Exercise 1 + 2 (Haulers + Push-Ups) as a set, 4 times
Exercise 3 (Russian Twists) on its own, 4 times with recovery as needed
Exercise 4 + 5, etc.
3.3
Exercise
Video
Quantity
Notes
1
Haulers
4 X 12
Pair with beast push-ups
2
Beast Push-Ups
4 X 12
Pair with Haulers
3
Russian Twists
4 X 20
Complete this on its own
4
TRX Row
4 X 12
Pair with TRX Y
5
TRX Y
4 X 12
Pair with TRX row
6
Bicycle Crunches
4 X 20
Complete this on its own
7
Renegade Rows
4 X 12
Pair with TRX Push-Ups
R + L = 2, so you’ll row on each side 6 times for four sets
Recommend using your 5lbs weights to alternate, or if you want to try with 15s, do 6 rows each side and then switch.
8
TRX Push-Ups
4 X 12
Pair with Renegade Rows
9
Squat Thrusters
4 X 12
Complete this on its own
There are no rows in this table
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