1/5/2021 - Upper Body Strength

"Jan 5: Focus: Upper Body Strength


Warmup: 6 min row:

First 2 min light row maintaining spm under 22

Every 30 seconds do a max spm sprint and then return to 2 min row spm for 30 sec


90 second instructor demo


15 min: as far down the rep count as possible

12/10/8/6/4/2

Hand release pushup

DB push-press

DB front raise

DB upright row

*If finished work back up the rep count*


90 second recovery & instructor demo


17 min: as far down the rep count as possible

12/10/8/6/4/2

DB seated arnold press

S/A leaning lateral raise (ea.)

DB s/a low row (ea.)

Hip hinge rev. fly

*If finished work back up the rep count*


90 second recovery & instructor demo


8 min: as far down the rep count as possible

22/18/14/10

DB alt. plank row (total)

MB kneeing steering when turns (each turn is 1 rep)

DB hammer curl

*if finished row for distance*


60 second recovery & instructor demo


3 min AMAP: DB ultimate burpee


5 min cool down & stretch"