Phase 3 : Week 1 : Day 3 : Lift

Workout Summary:

Arms, Back & Bootie Heavy … This workout will get you sweaty … Welcome to Phase 3 Lift 2. Todays workout has a healthy mix of explosive movements paired with form focused exercises. Be sure to stretch and don’t cheat on the pigeon poses. LETS WORK!

Before starting Day 3, complete an active warm-up (5 minutes to get the blood flowing), work on opening up your hips, loosen up your back and get mentally prepared to put in some more work.


Workout Directions:

Complete each superset for 5 rounds. To complete a superset, you would do exercise A1 for 8 reps on each side, directly followed by exercise A2 for 20 seconds on each side. After you complete a round of each superset, rest for 30 seconds. After you complete 5 rounds of each superset, rest for 2 minutes. (between superset A and B, B and C, C and D).


Superset #1. 5 Rounds.

A1: SANDBELL 1-Arm Snatch to Reverse Lunge X 8 each side

A2: Pigeon Stretch X 20 seconds each side

Superset #2. 5 Rounds.

B1: SANDBAG Shoulder Press X 8

B2: STRAPS Inverted Row X 10

Superset #3. 5 Rounds.

C1: SANDBELL L.C.R. Push-Up Combo X 8 each side

C2: SANDBAG Bent Over Row X 10

Superset #4. 5 Rounds.

D1: SANDBAG Lateral Lunge (front rack) X 8 each side

D2: STRAPS Tear Apart X 12


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