Upper body strength and endurance is an often overlooked part of developing the complete athletic package. This workout will develop strength as well as stability to ensure your upper body is strong and resilient.
300 m row
10 Alternating groiners
10 Alternating thoracic bridges
20 bent over dumbbells rows with light weight
No rest between exercises
Close grip bench press 6 reps @22X1
*Notes: Use a weight that feels like a 7-8/10 effort for all 5 sets
@22X1 refers to the tempo of the lift. When reading tempo, always start from the top of the lift. Ex. 2 seconds down, 2 seconds pause at the bottom, eXplode up, 1 second reset at the top.
10 reps per side, Half-kneeling dumbbell press, no rest
15 reps, Prone shoulder external rotation with reach, rest 60-90 seconds
50′ Right-arm 90/90 Bottoms up kettlebell carry, rest 30 seconds
50′ Left-arm 90/90 Bottoms up kettlebell carry, rest 30 seconds