May 7, 2024 – Fitness

Warm-Up | Fitness
Two sets of:

Medball Pec Walk x 30 seconds
Chest to Wall Handstand Hold x 30 seconds
Alternating Cossack Squats x 30 seconds

Followed by…

One set of:
Single-Arm Dumbbell Front Squat x 5 reps
Single-Arm Dumbbell Push-Press x 5 reps
Single-Arm Dumbbell Hang Clean x 5 reps
Perform all nine repetitions on one side, then switch

Then…

A.
Four sets of:
Incline Press x 6-8 reps @ 21X1
(sit on the floor and place a med ball under shoulder blades to create an incline; use either a barbell or dumbbells)
Rest 45 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X1
Rest 45 seconds

B.
Every 6 minutes, for 24 minutes (4 sets) for times of:
24/18 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (hold non-working arm DB in front rack; 6 each arm)
24/18 Push-Ups