Strength
3 Sets
- 6-8 Dumbbell Z Press @ 2111
- 4-6/side Dumbbell Arm Bar
- 6-8/side Dumbbell Row @ 20X1
Notes
Dumbbell Z Press The lockout is difficult to achieve from this position. Sitting on a plate or small box will help. Prioritize a full range of motion. Get all 8 reps, then add weight.
Dumbbell Arm Bar Keep the elbow locked out throughout this movement. Press up towards the ceiling as you rotate sideways to maintain control of the dumbbell.
Dumbbell Row Focus on scapular control. Initiate the row with a scapular retraction, then pull the dumbbell up fast. Pause at the top with forearm vertical, then lower slowly all the way down to a protracted shoulder position. Get all 8 reps at the tempo, then add weight.
Conditioning
3 Sets:
Complete as many rounds as possible in 3:00:
- 3 Wall Walks
- 12 Toes to Bar
- 12-15 Calories
Rest 3:00
Notes
Today’s workout is 3 sets of 3-minutes of work with 3-minutes of rest. You will complete as many rounds and reps as possible in 3-minutes of wall walks, toes to bar, and calories. Your score is the total number of rounds and reps from all 3 sets.
The wall walks should take no longer than :30 to complete. Adjust the number of reps or target height accordingly.
The toes to bar should be done in no more than 2 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The calories should take no longer than 1:00 to complete. Adjust the target number accordingly.