3/7/2021 - Upper Body Strength

"March 7: Focus: Upper Body


Warmup: 8.5 min

2 min row @ spm 19

1 min row @ spm 20

:15 sec transition off erg

1 min BW walkout pushup

1 min BW plank hold

:15 sec transition to erg

1 min row @ spm 21

2 min row @ spm 22


3 min instructor demo


34 min to complete the following:


3 Rounds: 15 each

DB standing shoulder press

Incline bench pushup

power band pull apart

150m row


3 rounds: 12 each

DB incline bench chest press

Palms to elbows

Incline bench DB bicep curl

250m row


3 rounds: 10 each

800m row (just once)

DB full thruster

DB front raise

DB hip hinge low row


*if finished row for distance*


90 sec recovery & instructor demo


8 min AMRAP

20 plank shoulder taps

15 butterfly situps

10 mountain climbers

5 DB manmakers


5 min cool down/stretch"