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Dan's Beach Ready Challenge - Week 5-6

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You're almost there! Don't stop now!

Here's every session of weeks 5-6 of Dan Lambert's #6PackIn6Weeks Beach Ready challenge!

Don't forget to take your progress pictures along the way. In case you missed weeks 3-4, you can get started here.

Session One
Exercise Sets Reps

Superset 1 (90 sec rest after each superset):
A1) dumbbell bench press 10 10
A2) pull ups (band assisted) 10 10

Superset 2 (16 minute emom):
B1) assault bike (odd min) 8 15kcal
B2) dumbbell snatch (even min) 8 15



Session Two
Exercise Sets Reps

Superset 1 (90 sec rest after each superset):
A1) barbell squat 10 10
A2) v sit up 10 10

Superset 2 (60 sec rest after each superset):
B1) sled push 6 20m
B2) sled pull / drag 6 20m



Session Three
Exercise Sets Reps

Superset 1 (90 sec rest after each superset):
A1) barbell overhead press 10 10
A2) laying dumbbell row 10 10

Monster set (90 sec rest after each superset):
B1) chin up (use band) 4 8
B2) barbell thruster 4 12



Session Four
Exercise Sets Reps

Superset 1 (90 sec rest after each superset):
A1) deadlift 10 10
A2) dumbbell walking lunge 10 20 steps

Monster set (complete 3 rounds as fast as possible):
B1) row 3 500m
B2) press ups 3 20
B3) burpees OVER ROWER 3 10

 

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