4/4/2021 - Upper Body Strength

April 4: Focus: Upper Body Strength


Warmup: 4 Rounds: 30 sec each

Seal jacks

alt. toy soldiers

dead bugs

alt rev lunge to torso rotation


2 min instructor demo


24 min to complete:


4 Rounds:

15 DB push press

15 DB hip hinge low row

15 push-ups

15 stroke row


straight into...


4 Rounds:

12 Overhead gripr swings

12 hammer curls

12 OH tricep extensions

12 low band alt. side to side plank taps


60 sec recovery/ instructor demo & transition to rower


9 Min AMRAP

250m row

20 palms to elbows (total)

20 alt DB hang snatch (total)


60 sec recovery & instructor demo


9 min AMRAP

350m row

12 plank pull throughs

12 MB power jacks


5 min cool down/stretch