STRENGTH
EVERY 2:30 x 4 SETS*
10 DB Front Raises
10 DB Upright Rows
10 DB Bent Arm Lateral Raises
*Start with light DB’s and incrementally
build if able. Using different DB weights for
different movements is ok.
WORKOUT
EMOM x 16 MINUTES
MIN 1 – 12-16 Ring Rows
MIN 2 – 12-16 Floor Press (Athlete Choice)
MIN 3 – 16-20 DB Slides
MIN 4 – :50 Max Up-Downs
