5/7/21 - Upper Body

Warm-up: 5 row intervals (7.5 min)

1 min work/ 30 sec rest w SPM @ 26


60 second instructor demo


AMRAP: 12 min time cap

10 DB Overhead Press

10 Seated DB Lateral Raises

10 Banded DB front Raises

10 total mini band plank in/outs


60 second recovery & instructor demo


AMRAP: 12 min time cap

10 Incline DB Chest Press

10 Incline DB chest Flys

10 DB skull crushers

8-10 Banded Push-ups


60 second recovery & instructor demo


AMRAP: 12 min time cap

5 each. 1/2 get-ups

10 hollow rock

10 seated v-up

10 total atomic mtn. climber


60 second recovery & instructor demo


Finisher: timed together

3 rounds:

30 sec. palms to elbows

30 sec. plank shoulder tap

30 sec r arm s/a snatch

30 sec l arm s/a snatch


cooldown/stretch 5 min