3/24/21 - Upper Body Strength

March 24: Focus: Upper Body


warmup: 8 min AMRAP

15 stroke row @ spm 18-19

10 power band no moneys

10 gripr alt s/a swings

10 incline bench pushups

*each new 15 stroke row increases by 1-2 spm*


3 min instructor demo


22 min to complete the following:


3 rounds: 10 reps each

Incline DB chest press

Incline DB chest fly

Incline DB skull crusher


straight into:


3 rounds: 10 reps each

seated DB overhead press

seated DB front raise

Plank low band alternating side taps (band around arms/10 each arm)


2 min recovery & instructor demo


20 min AMRAP

5 DB manmakers

10 DB upright rows

12 calorie row

15 DB bicep curls

18 power situps


5 min cool down/stretch