Friday - 2/17/2017

Warm Up:

Banded Shoulder Activation

15-12-9 of:


-Ring Rows


Skill: DUs/HSPU/Curls

1. Establish a Max set of DUs (no more than 3 tries).

2. Practice DUs and HSPU. Work on skill and learning. If legitimately proficient, skip this step.

3. (Optional if time allows) Bicep Curls, as appropriate. Aim for 3-5 sets of 6-8 reps.


Conditioning: For Time

1k Row

*may split up class as necessary and some do DB OH Squat 1st and Row 2nd

Strength: DB OH Squat, single arm

3x5/arm, by feel