4/26/2021 - Upper Body

April 26: Focus: Upper Body


Warmup: 10 min row for distance

*begin with a 2 min row @ a very comfortable spm*

every 60 sec increase spm by 2

*make sure members know their ending spm will be significantly higher than their initial 2 min row and that they should be able to maintain their spm every increase*


90 sec instructor demo


3 Rounds: (timecap: 12 min)

DB s/a alternating chest press x20 total

Gripr slams x15

Seated pike leg lifts x10

*when finished row for distance*


90 sec instructor demo


3 Rounds: (timecap: 14 min)

DB hex press to chest fly x16

power band tricep kickback x15

MB russian twists x30 total

*when finished row for distance*


90 sec instructor demo


10/8/6/4 (for time) (timecap: 14 min)

max wattage stroke row

full burpee

KB hip to halo (total-alternating sides)

DB push press


5 min cool down/stretch