Jumprope

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

Dive bomber push ups

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Circuit A

With your palms facing upwards- bend at your hips with a soft bend in the knees and drive your elbows to your hips / dumbbell to your belly

Dumbbell supine rows

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Circuit b

- Control weight 
- Don’t rush the transition while twisting your hands
- alternate dumbbells

DB Arnold press (alternating)

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

Shoulders!

- From a seated position with knees bent and feet on the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side and then reach over head between each side

Russian twists with overhead reach

Start out in a low plank, push yourself up into a high plank, then come back down and repeat

W2/ D2 UPPER BODY (PUSH/PULL)

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