Day 3 | Phase 1

This week we're starting phase 1 which is designed to build strength, develop good movement patterns. 

A1. Glute bridge - 4 sets x 8-12 reps - Rest time: 10seconds
A2. Rack row - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during A2 rest time): X crunch 3 sets x 12 total reps 

B1. Reverse lunge - 4 sets x 8-12 reps each leg - Rest time: 10seconds
B2. Incline push up  - 4 sets x 10-12 reps - Rest time: 30 seconds
Filler (complete during B2 rest time): Ring/TRX roll out 3 sets x 8-10 reps

C1. Run - 4 sets x 60secs - Rest time: 20seconds
C2. Renegade row (pictured) - 4 sets x 12 reps total - Rest time: 30 seconds


Notes: Where exercises are grouped with letters eg. A1 & A2, these are performed as supersets. 
Ensure you stick to the rest time

Enjoy

Matt
Synergy Fitness Systems
WODequipped.com