Warm-Up | Fitness
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm @ 20X1
Station 2 – Station 3 – Batwing Extensions x 7-8 reps @ 3232
Station 3 – Hollow Rocks or Hold x 60 seconds
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm @ 20X1
Station 2 – Station 3 – Batwing Extensions x 7-8 reps @ 3232
Station 3 – Hollow Rocks or Hold x 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
10 Strict Pull-Ups