6 Push Ups
6 Ring Rows with Supinated Grip
6 Up Downs
Upper Body Strength Work
DB Bench Press + DB Curls
5 Supersets, 1:30 Rest
Each movement will begin with a DB in each hand at the start position. One arm will perform 6 reps in a row, followed by the second arm performing 6 reps in a row. Then the first arm will immediately go until failure followed by the second arm going to failure.
*The goal is to find a weight that will allow you to get 4-8 reps on the failure set for each arm. Can use a different pair of weights for the Bench Press and Curls.
*Take a very short rest (:20-:30) between the bench press and the curls, then the full 1:30 rest after the curls.
Workout of the Day
Cascade Classic Qualifier #3
Bar Facing Burpees
1:00 Shoulder + Trap Smash each side