30 December 2020 - Upper Body Strength

Dec 30: Focus: Upper Body Strength


Warmup: 3 Rounds: 9 min timecap

2 min row @spm 18-20 (each round increase spm by 1-2)

30 sec low band iso squat front raise

30 sec low band plank alt side tap


90 second instructor demo


12 min AMRAP

6 ea. kneeling DB s/a shoulder press

10 total DB alt. bicep curls

10 DB upright row

150m row


60 second recovery & instructor demo


24 min AMRAP

8 DB manmakers

10 DB bench seated knee tucks

8 DB lateral raises

10 DB tricep kickbacks

8 ea. s/a KB swing


90 second recovery & instructor demo


4 rounds: timed by instructor: 6 min

30 sec work 10 sec transition between exercises

tempo pushups (3:1)

DB hang clean to press

DB around the world


5 min cool down/stretch