Functional Training
Functional Full Body 3-day Template
Embrace a challenge with these tough functional high intensity workouts. Make sure you warm up appropriately before hand and push yourself once you start the workout. If you repeat the workout's you should aim to make them progressively more challenging over time.
Day 1
3 rounds of:
3 x 4 Heavy back Squat
Immediately into {
6 x Single arm DB reverse lunges (Each Side)
5 rounds of:
5 x KB Clean press (Each Side)
Immediately into {
10 x DB Chest press
Full Body Day 1
Day 2
6 Rounds:
10 cal assault bike
Immediately into {
8 Heavy DB goblet squat
10,9,8…1
Pull Ups
100 x Bicep curls
Full Body Day 2
Day 3
100 x KB Clean’s
3 x Incline Press (10-12 reps)
3 x DB single arm DB bent over rows (6-8 reps each side)
100 Medicine Ball Slams
