3/12/21 - Upper Body

March 12: Focus: Upper Body


warmup: 10 min row

2 @spm 18

1 @spm 19

1 @spm 20

2 @ spm 21

1 @spm 22

1 @spm 23

2 @ spm 24+ (self paddle)


2 min instructor demo


4 Rounds: (timecap: 17 min)

Buy in: 50 BW pushups (just once)

10 DB close grip chest press

10 DB seated front raise

10 DB skull crushers

*if finished row for distance*


90 sec recovery & instructor demo


3 Rounds: (timecap: 12 min)

Buy in: 500m row (just once)

10 DB arnold press

10 DB alt. bicep curl

10 DB upright row

*if finished row for distance*


90 recovery & instructor demo


10 min AMRAP

15 stroke row

8 DB hip hinge low row

8 seated bent over reverse flys

8 overhead KB swings

8 MB ground to press


5 min cool down/stretch