4/20/2021 - Upper Body

"April 20: Focus: Upper Body Strength


Warmup: 8 min row

2 min @ spm 19-20

2 min @ spm 21-22

2 min @ spm 23-24

2 min @ spm 25+


3 min Instructor demo


30 min to complete:


3 Rounds: (coach weight to be challenging enough to require some recovery between rounds)

12 total DB alternating s/a close grip chest press

10 DB overhead press

10 MB side to side push-ups

12 DB hip bridge tricep skull crushers


1,000m row


3 Rounds:

10 DB lateral raises

10 KB upright row

10 DB hammer curls


*if finished row for distance*


60 sec recovery & instructor demo


5 min EMOM

5 bench incline pushups

5 DB OH tricep extensions

5 DB hip hinge reverse fly

5 DB front raises


60 sec recovery & instructor demo


5 min EMOM

10 sprinter sit-ups

10 mtn climbers

10 low band plank alternating side to side taps


5 min cool down/stretch"