3/4 Full Body [OPTIONAL DELOAD WEEK]

[Optional deload week] IMPORTANT: You have the freedom to treat this day as you would like. You can use it as an optional second rest day for the week or you can choose 1 short routine from the “CORE” section of the app and 1 short routine from the “CARDIO” section of the app and combine them back to back for your training day. I choose to utilize the dumbbell core circuit along with the rower/burpee cardio circuit from the app. This made for a great mixture of core and cardio. I will write in those routines below but you can also find them in the “CORE” and “CARDIO” sections of the app. Happy Friday! 3/4 Training Day Overview: Warm Up: 10 mins foam roll, 10-15 mins steady state Dumbbell Core Instruction: There are 5 rounds to this circuit. Each round is timed, times for each round are listed below. Push your pace and rest minimally throughout this short circuit. [15 Minutes] 5 Rounds Round 1. 30 seconds each movement Round 2. 45 seconds each movement Round 3. 60 seconds each movement Round 4. 75 seconds each movement Round 5. 30 seconds each movement 1. Dumbbell Pull Through 2. Dumbbell Waiter’s Carry 3. Dumbbell Half Turkish 4. Plank Walkouts Rower + Burpee Instruction: This rower workout is organized in a 15 minute amrap. This means you will complete as many rounds as possible of the pair below, within the 15 minute time cap. Rest minimally and push your pace. 15 Minute AMRAP: 1. 250m Row 2. Burpee over rower: 10R total