Warmup x 2 rounds of
50 high knees
50 butt kickers
5 inchworm push-ups
10 banded overhead press
20 band pull aparts
A. 3 sets
A1. High Incline Dumbbell Shoulder Press x 10 reps (set bench to ~60 degrees)
A2. Dumbbell Bicep Curl x 10 reps
Rest 30 seconds between sets
B. 3 sets
B1. Assisted Pull-Ups x 10 reps
*If you do not have this machine, you can sub for banded pull-ups or lat pulldowns
**Focus on keeping elbows pointed out and engaging lats
B2. Assisted Dips x 8 reps
*if you do not have this machine, you can sub for push-ups or bench dips
Rest 30 seconds between sets
C. 3 sets: Upper body circuit
Note: complete all 3 rounds of each exercises before moving to the next exercise
C1. DB Strict Press: max reps in 30 seconds, rest 30 seconds between sets
C2. DB Upright Row (30 seconds on, 30 seconds off for 3 sets)
C3. DB lateral raises (30 seconds on, 30 seconds off for 3 sets)
C4. DB front raise (30 seconds on, 30 seconds off for 3 sets)
C5. DB Reverse Fly (30 seconds on, 30 seconds off for 3 sets)
*Choose weights for each exercise that you could do ~15 unbroken reps with when fresh
D. 3 sets: High Intensity Circuit (optional)
21, 15 and 9 reps for time of:
D1. Dumbbell Thrusters
D2. Sit-ups
D3. Burpees
*women, try for 15-35# DB's, men 25-50#
**Perform 21 reps of all 3 movements, then 15 of each, then 9 of each
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