Workout: 21 March 2025

Gym Workout – Upper Extremity Focus

Warm up:
3 rounds
-15 Burpees
-10 V-ups
-5 Strict pull ups

Workout:

1. Strict press 3 sets of 5 starting at 70% of max and increasing if able, superset with 3 sets of 10 Chin-ups (hands toward you) (add weight if you can, if you cannot chin-up, perform jumping chin-ups with a 1 second pause)
   
2. Complete each item before moving to the next; work-out is for Time:
   -50 Single Arm Dumbbell Snatches (do not have to alternate, just accumulate 50)
   -50 Ab Mat Sit-Ups (or regular Sit-Ups)
   -50 Single Arm Dumbbell Thrusters (do not have to alternate, just accumulate 50)
   -50 Burpees Over the Dumbbell (do not have to be facing the dumbbell)

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them)
2. 4 rounds: as fast as you can
   50 Supermans
   25 Target jump burpees
   15 Clapping push ups
   10 Chin-ups (hands toward you) (if you cannot chin-up, perform jumping chin-ups with a 1 second pause)