18 Dec 2020 - Upper Body Strength

Dec 18: Focus Upper Body Strength

7 days of Fitmas #1: 1,000 meters of rowing


Warmup: begins block 1


5 Rounds for time: timecap: 18 min

200m row

30 jumping jacks

30 mtn climbers

*if finished continue above but decrease reps to 15


2 recovery & instructor demo


30 min to complete the following:


3 Rounds:

10 DB alt. static hold overhead press (5 ea. arm)

10 power band anti-rotational pushups (power band around waist: 5 each side)

5 ea. DB plank reveres fly


3 Rounds:

10 DB upright rows

10 DB incline bench curl to close grip chest press

5 ea. Power band (or DB) plank pull through


3 Rounds:

10 DB clean to press

8 DB seated bent over low row

8 DB shoulder bombs


*when finished BW crunch until time*


90 second recovery & instructor demo


3 min core blast by instructor


5 min cool down & stretch