A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 20 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
B.
Five sets of:
10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds
A.
45 Lbs
44 Lb Kettle bell, like swinging a small child
70lb row (Felt like a total badass)
B.
35 Lb Presses
10 Box Step up (Body weight because my entire body is a weight)
If you are looking to see a bodacious man do these work outs, pop onto the insta @dann_does_crossfit and feast your eyes 😉
Are you supposed to do all 4 sets then move on to the next exercise after 45 sec or do you do one set on each exercise? And what about B. ? Im new to this..
Bench, rest; Kbell swings, rest; Rows, rest; times that by 4. Exercise, rest, exercise, etc. For B, do the Presses and Step-Ups, then rest. Do that 5 times. Hope this helps…
Welcome!! To answer your question and more… A. -Each of the four sets has DB Bench Press, KBS, and Single-Arm Rows with a 45 seconds rest in between stations. -If you successfully hit the end of the rep range i.e. 10 reps on DB Bench Press and Rows, then go up in weight for the next set (as long as you can still hit at least 8 reps). -Are you familiar with tempo training? That’s what the @ 20X1 and @ 2111 mean. Check out this article for more details on what each number represents and why we use tempo:… Read more »
Thank you that helped alot:)