Week 3 – Dad Bod Prevention Program

Day 1

A1.) Bench Press 5×5

A2.) 1 Arm DB Row 5×5/Side

B1.) Cable Lat Pull-Down 4×8-12

B2.) Dips 4×8-12

WOD: 

10 Min EMOM (Every Minute On The Minute)

  • 3 Strict Pull-Ups
  • 5 DB Thrusters

Try to get through all 10 rounds performing both the pull-ups and Thrusters in each.

 

Day 2

A1.) Back Squat 5×5

A2.) Jumping Lungers 5×20

B.) Deadlift 3×8

WOD:

10-9-8-7-6-5-4-3-2-1

  • KB Swings
  • Burpee Box Jumps
  • Goblet Squats

 

Day 3

A1.) Strict Press 5×5

A2.) 1 Arm DB Snatch 5×10/Side

B1.) Inverted Row 4×8-12

B2.) Med Ball Push-Ups 4×20

WOD:

5 Rounds

  • 8 Pull-Ups
  • 10 Burpees

*Try to beat your time for this workout 2 weeks ago

 

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