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Below is a back and shoulder workout that incorporates some aspects of both strength and stamina. Push yourself to get through the workout as fast as possible!
- 1.5 Mile run (1% incline the whole time and did the first .75 mile at 6.5 mph and the next .75 mile at 7 mph)
- Shoulder press 10, 10, 8, 8
- 3 rounds of:
- shrug for 20 reps
- kettle bell swing for 10 reps
- pull ups for 10 reps
- lat pull down 10, 10, 10, 10
- Row machine 10, 10, 10, 10
- superset with lateral raises 10, 10, 10, 10
- 20 leg raises
- 30 second forearm plank
- 30 second high plank
- 15 v ups
- Forearm plank with leg raise (10 each arm)
Less Intense version
- 1 mile run
- Should press 10, 10, 10,
- Shrug 10, 10 ,10
- Up-right row 10, 10 ,10
- Pull ups – 20 total reps
- Lat pull down 10, 10 ,10
- Lateral raises 10, 10 ,10
- One arm cable or dumbbell row 10, 10, 10
- 30 Cruches
- 20 leg raises
For Tuesday’s WOD, go here!
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