June 7, 2022 – Fitness

FITNESS

Warm-Up.

Two sets of:
Passive Supinated Hang on Pull-up Bar x 30 seconds
Dead Bug x 30 seconds

Followed by…

Two sets of:
“Dumbbell Clean Warm-Up”
Squeeze Dumbbell Romanian Deadlift x 10
Single-Arm Dumbbell Hang Power Clean x 5 per side
Pause Push-Press x 5 per side

Then…

A.

Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps @ 1111
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds

B.

Four rounds for time of:
500 Meter Row or 30/22 Calories of Assault Bike
20 Single-Arm Dumbbell Snatches
8 Strict Pull-Ups