At Firewall Workout:
Rotate through for 15 minutes:
10/arm Alt. DB Floor Press
10 Palms up Band Pull-aparts
10/arm DB Bicep Curls
AMRAP 10:
10 Alt. DB Burpee Deadlifts (70,50)
10 Alt. DB Back Rack Rev. Lunges (70,50)
At Home Workout:
5 sets (20:00 CAP):
12/arm DB Floor Press
12/arm DB Curls (Palm Facing Out)
8-12 DB Upright Rows (reps depend on available weight)
*Additional Notes: If a member finishes early, have them perform 1:00/leg Couch Stretch. The lighter the weight the member has, the more reps they’ll do for the upright row.
AMRAP 12:
12 Alternating DB Burpee Deadlifts
18 Goblet Reverse Lunges
Goal: <6 Rounds
CAP: 12:00
STIM: Members should pick a smooth and steady pace to stick with for the duration of the 12:00. Don’t go out too hot to ultimately crash and burn! Be sure they’re setting their backs when picking the DB off the ground front the burpee. Lunges should be smooth.