WARM-UP
EMOM X 10 MINUTES
RIDE/ROW/SKI (:30 ON / :30 OFF)(MODERATE )
FUNCTIONAL STRENGTH
4 SETS
10 REPS OF 1+½ ROM BARBELL OR DB BENCH PRESS (MOD-HEAVY)
*LOWER WEIGHT DOWN TO CHEST, THEN ½ WAY UP, THEN BACK DOWN TO CHEST THEN ALL THE WAY TO EXTENSION.
THEN…
4 SETS
10/10 DB SUPPORTED BENT OVER ROWS
10 DBL DB ROMANIAN DL
20 DB SHRUGS
WORKOUT
FOR QUALITY
50 REPS OF DB COMPLEX…
1 REP IS…
LUNG LEFT
LUNG RIGHT
HAMMER CURL LEFT
HAMMER CURL RIGHT
DB HANG CLEAN
2X DB STRICT PRESS
