4/10/2021 - Upper Body

April 10: Focus: Upper Body Strength


Warmup: (7.5 min)

90 sec light row into 4 rounds of:

1 min hard row focusing on wattage output/30 sec recovery row


90 sec instructor demo


21-15-9- *6* (once you complete all exercises for 9 reps select a weight you can complete all exercises at a rep count of 6 each without dropping weights) Timecap: 17 min

DB L-sit shoulder press

DB lateral raise

DB upright row

*when finished row for distance*


90 sec recovery & instructor demo


3 Rounds: 12 reps each (timecap: 14 min)

DB hex press to chest fly (6 each move)

Hand release pushup

DB s/a snatch

DB alt s/l v-up (total)

*when finished row for distance*


90 sec recovery & instructor demo


12 min AMRAP:

8 each DB push press

DB 21's

DB tricep overhead extension

150m row


5 min cool down/stretch