Starting off the week really simple so keep the weights moderate for the complex and the speed moderate-ish for the workout too…

 

DB COMPLEX:

5 DB Curls
10 DB Arnold Presses
20 DB Bent Over Rows
40′ DB Walking Lunge
* 3 total sets with 2-3:00 of rest between sets…

Don’t have to do any part unbroken since it is a lot of gripping of the DBs…

 

WORKOUT:

50 Calories on the Rower/Bike/Ski
50 Med Ball Rotations (14-25/20-35#)
50 Calories on the Bike/Ski/Rower
50 Med Ball Sit Ups
50 Calories on the Ski/Row/Bike
50 Med Ball Slams
(20:00 cap)

You can try to hit all three pieces of cardio or do the same one the whole time…

Totally up to you on this one…

 

POST WOD:

Chest and Pec Minor Lacrosse Ball Work

Face down Scaption Raises (Y position with thumbs up) x 10-15 reps (2.5-5#)

* 2 sets

Justin VanBeek

Written by: Justin VanBeek

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