FITNESS

Warm-Up.

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)

Then…

A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Strict Toes to Bar x 6-10 reps @ 2110
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Stationary Dips
9 Push-Ups
12 Alternating Dumbbell Snatches

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DanVanZ
DanVanZ
September 14, 2021 2:24 am

A.
DB shoulder press @ 15kg DBs
Russian step ups @15kg
Strict knee raises

B.
Snatches @ 20kg Db

Total rounds: 6 rounds + 6

Rene Barros
Rene Barros
September 7, 2021 7:25 am

part B – 6 rounds 35 LB; Ring dips

Shan
Shan
September 7, 2021 6:54 am

M55
A. 30lbs dbs

B. Ring dips, 35lb snatch
6 rounds plus 1 snatch

Last edited 19 days ago by Shan
Dave
Dave
September 6, 2021 10:11 pm

Same workout two days in a row?

Amber
Amber
September 7, 2021 1:15 pm
Reply to  Dave

Yes thought that was odd also…