May 10, 2022 – Fitness

FITNESS 

Warm-Up.

Two sets of:
Scapular Push-up (from elbows or hands) x 10
Batwing Extensions x 5 reps

Followed by…

Two sets of:
“Single-Ring Pulling Warm-up”
Single-Arm Ring Row x 8 reps per arm @ 2112
Chest-to-Ring Hold x 30 seconds
Single-Ring Supinated Hang x 60 seconds

Then…

A.

Four sets of:
Incline Press x 6-8 reps @ 21X1
(sit on the floor and place a med ball under shoulder blades to create an incline; use either a barbell or dumbbells)
Rest 45 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X1
Rest 45 seconds

B.

Every 6 minutes, for 24 minutes (4 sets) for times of:
24/18 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (hold non-working arm DB in front rack; 6 each arm)
24 V-Ups