210721

WEDNESDAY 07/21/2021
PROGRAM A
EMOM 16 Minutes
Min 1: 8 Single Arm Dumbbell Shoulder Press (Right) + 8 Goblet Side Step Up (Right)
Min 2: 8 Single Arm Dumbbell Shoulder Press (Left) + 8 Goblet Side Step Up (Left)

Suggested Weight
Men: 40# / 20-24" Step Up
Women: 25# / 16-20" Step Up

Scaled: 40 lb. dumbbell, 20" Step-Up
Total: 16 rounds

THURSDAY SHIFT 07/22/2021
6 Rounds
12 KB/DB Deadlifts
1 Min Jog/Run, Row Bike, Single Unders, Taps, or Low Step Ups
10 Sit Ups

Suggested Weight Range
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Goal: 12-15 Minutes

Scaled: 2 pood Kettlebell Deadlifts, Row, Abmat Sit-Ups
Time: 11:39

Warm-up 10 minute row: 2305m, 2:10.1/500m