March 26th, 2019

Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press (see video demo)
3 sets of 9 reps
*Increase weight from 3×12 last week

B. Alternate Movements:
3 sets of 10 reps for each movement
*Increase weight from 3×12 last week

Barbell or DB Seal Rows (barbell version) (DB version)
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. 3 Rounds:
First-round lighter, then final 2 rounds with heavier loading

10-12 Reps DB Incline Bench
Superset 5-6 Reps Pull-ups (weighted as feasible)
Rest 1-2 min
10-12 Reps Barbell Curl
Superset 5-6 Reps Dips (weighted as feasible)
Rest 1-2 min

Those that cannot perform 5-6 Pull-ups/Dips without assistance should use bands or other scaling variation to produce fatigue in slightly higher rep range (7-10 range)

Rack Pull-ups
Band-Assisted Pull-ups

D. AMRAP 90 sec (Rest 2 min) x 3 sets:
10 DB Lateral Raises @ 20X0 tempo (set length = 20 seconds) (see video demo)
8 Burpees Lateral Over Rower
Max Distance Row

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