3/18/21 - Upper Body Strength

March 18: Focus: Upper Body


warmup: 8 min row

1 @ spm 18

1 @ spm 19

1 @ spm 20

2 @ spm 22

2 @ spm 24

1 @ spm 26+


2 min instructor demo


10/9/8/7/6/5/4/3/2/1 (timecap: 16 min)

DB push press

DB upright row

DB hip hinge reverse fly

*if finished row for distance*


90 sec recovery & instructor demo


4 rounds: 8 reps each (timecap: 12 min)

DB lateral raise

supine grip front raise

KB s/a swing

*if finished repeate exercises at a lighter weight for reps of 12*


90 sec instructor demo


9 min AMRAP

8 alt. DB snatches

8 DB hammer curls

8 pushup to shoulder tap


90 sec recovery & instructor demo


5 min EMOM

0:00-00:45 max calorie row

1:00-1:45 down/up

2:00-2:45 max calorie row

3:00-3:45 down/up

4:00-5:00 max calorie row


5 min cool down/stretch