Dumbbells and a simple and dirty WOD…

 

SINGLE ARM STRENGTH: 20 minutes

5 rep Single Arm DB Press (Right)

5 rep Single Arm DB Press (Left)

10 rep Single Arm DB Bent Over Row (Right)

10 rep Single Am DB Bent Over Row (Left)

* Try to run through all 30 reps with short rest between each sets, then rest 2 minutes before repeating…

* Repeat for 5 total sets for near maximal loading for all movements

 

WORKOUT:

.5 Mile Bike (2:00 cap)

40 Air Squats

30 STRICT AbMat Sit Ups (No swing)

20 Hand Release Push Ups (Scale: Box)

10 STRICT CTB Pull Ups (Scale: Chin)

(10 minute time cap)

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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