Upper Emphasis

FULL BODY STRENGTH B

1. Dumbbell bench press

4 x 10-8-6-4
Optional 5th set x10

Rest 2 minutes

Suggested filler: Half kneeling ankle prying + hip flexor stretch

2A. Dumbbell reach and row

3 x 8-10 RL

2B. Goblet pause squat

3 x 8-10

Pause 3-5 seconds

Rest 30-60 seconds

3A. Single arm overhead dumbbell press

2-3 x 8-10 RL

3B. Side lunge to hammer curl

2-3 x 10-12

3C. Hollow body hold with band pull apart

Rest 60 seconds

IF TIME FINISHER: Shoulder Time

4x: 60 seconds each, 45 seconds each, 30 seconds each, 15 seconds each