2/16/2021 - Upper Body Strength

Feb 16: Focus: Upper Body Strength


warmup: 8 min row

1 min @ spm 19

1 min @spm 20

2 min @spm 22

1 min @spm 24

2 min @ spm 25

1 min @spm 26


2 min instructor demo


23 min to complete:


4 rounds: 12 each

DB hex press to chest fly (6 each movement)

DB seated arnold press

DB s/a hip bridge tricep skull crusher (6 ea)

plank low band alt. lateral tap (total)


straight into:


4 Rounds: 12 each

DB lateral raise

DB hip hinge low row to reverse fly (6 each movement)

bench incline pushup

DB bicep curl

*if finished repeat all exercises at a rep count of 10


90 sec recovery & instructor demo


13 min AMRAP

200m row

20 plank alt. shoulder taps

15 bench dips

10 low band iso squat front raise


60 sec recovery & instructor demo


5 min instructor led core blast


5 min cool down/stretch