Upper Focus Workout
You will need a light, medium, and heavy bell.
Warmup:
Heavy Swings...
40 seconds on, 20 seconds off x3-4 minutes
Alternating hands every 2-4 reps
Workout:
First Round 10 reps of each, Second Round 5 reps
Bent Over Rows
Military Press Left
Bent Over Rows
Military Press Right
Heavy Dead Hang Cleans Left
Pushups
Heavy Dead Hang Cleans Right
Pushups
Lunge Row Left
Upright Rows
Lunge Rows Right
Upright Rows
Heavy Swings Left
Get Up Sit Ups
Heavy Swings Right
Get Up Sit Ups
End:
High Pull Swings...
30 seconds left, 30 seconds right, 30 seconds off
x3-4 minutes
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