UPPER BODY STRENGTH / CORE
WORKOUT
Circuit A – 5 Rounds
1-3 minutes REST in between rounds
- Standard Pull Up x 6
Adv: Weighted - Rotational DB Biceps Curl x 6-8 (Heavy)
Circuit B – 5 Rounds
1-3 minutes REST in between rounds
- Wide Grip Pull Up x 6
Adv: Weighted - Alternating Hammer DB Curl x 6-8 (Heavy)
Circuit C – 5 Rounds
1-3 minutes REST in between rounds
- Chin Ups x 6
Adv: Weighted - Seated Band Row x 8-10 (Heavy)
Finisher – 4-20-10
(total time 6 minutes)
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Perform exercise 3 for 20 seconds followed by 10 seconds of rest. Repeat for 4 sets with no rest between sets.
- Battle Rope Single Arm Waves (right side)
- Battle Rope Single Arm Waves (left side)
Alt: Alternating Single Arm Band Pulldown (Heavy Band) - Plank Push Ups
WARM UP
- Bike / Row – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
This site shares general fitness, nutrition, and health information for educational purposes only. It is not medical advice. Always consult a qualified health professional before starting any new program. Use of this content is at your own risk.