LEFW 8

Contributed by: Mary

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Full Body 1

• Front Squat - Barbell
  1 sets × 300 reps, 0s rest
• Walking Farmer's Carry - Dumbbell
  1 sets × 60 reps, 0s rest
• a. Inverted Row - Barbell
  8 sets × 10, 8, 6, 4, 10, 8, 6, 4 reps, 0s rest
• b. Band-resisted Pushup - Bodyweight/Weighted
  8 sets × 10, 8, 6, 4, 10, 8, 6, 4 reps, 0s rest
• Face Pull - Cable
  3 sets × 15 reps, 1m rest

Full Body 3

• a. Back Squat - Barbell
  4 sets × 8, 7, 6, 5 reps
• b. Overhead Squat - Bodyweight/Weighted
  4 sets × 8, 7, 6, 5 reps
• a. Bench Press - Barbell
  4 sets × 8, 7, 6, 5 reps, 0s rest
• b. Single-Arm Standing Split Stance Cable Row - Cable
  4 sets × 8, 7, 6, 5 reps, 0s rest
• a. Goblet Lateral Lunge Walk - Dumbbell
  3 sets × 8 reps, 1m rest
• b. Dumbbell reverse lunge - Dumbbell
  3 sets × 8 reps, 1m rest
• a. Hanging Unilateral March - Bodyweight/Weighted
  3 sets × 20 reps, 0s rest
• b. Banded No Money - Resistance Band (Green)
  3 sets × 15 reps, 0s rest

Full Body 2

• a. Sumo Deadlift - Barbell
  4 sets × 8, 7, 6, 5 reps
• b. Bent-over dumbell row - Dumbbell
  4 sets × 8, 7, 6, 5 reps
• a. Neutral Grip Pullup - Bodyweight/Weighted
  4 sets × 8, 7, 6, 5 reps
• b. Dumbell Push Press - Dumbbell
  4 sets × 8, 7, 6, 5 reps
• a. SHELC - Bodyweight/Weighted
  3 sets × 8 reps, 0s rest
• b. Single-leg Dumbell Romanian Deadlift - Dumbbell
  3 sets × 8 reps, 1m rest
• a. Downward Dog - Bodyweight/Weighted
  3 sets × 60 reps
• b. Palloff Press Iso - Barbell
  3 sets × 20 reps