Forced Upright

Conditioning

5 Rounds

  • 10 Single DB Curl + DB Front Raise Squat (10# DBs)
  • 8/8 Tricep Kickbacks (20#)
  • 10 Burpees
  • 10 alt Side Step Lunges (15# DBs)
  • 10 Couch Dips
  • 20m/20m Side Shuffles

We’re really liking the front raise squats because they force the back in to an upright position.

Midline

3 Rounds

  • 10 In & Out Combo (piked single/single knee to chest, both to chest)
  • 10 Reverse Crunch
  • 10/10 Banded Rotations (blue)
  • 20 alt Plank Spiderman Knee Raise to Elbow

Plate Jacks

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Cable Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Conditioning

15:00 AMRAP

  • 400m Run
  • 20 Weighted Jumping Jacks (5# plates)
  • 20 Russian KBS (45#)
  • 20 DB March Reaches (12# DBs)
  • 10 DB Front Raise Squat (12# DBs)

Some new interesting movements. Got through three rounds and 300 meters.