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  • Welcome to Original Workout
  • About OW
  • Fènix Jiu-Jitsu
  • Trainers
    • Rob Goodwin (Founder)
    • Ryan Gant
    • Daniel Fredell
    • Reon Mcilwain
    • Zach Fesperman
    • Jason Bebber
  • Keto-Lifestyle
  • FREE Session
  • Contact
  • Client's Area
  • Wanted: Trainer
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3/9/2017 0 Comments

Shoulder Hell +



Go to your phone's stopwatch function or app.

Do Dumbbell shoulder press for 30 seconds with 8 or 10# DB...
(*Press for 30 seconds, then hold overhead for 30 seconds, then press again for a final 30 seconds...) This will be challenging but push yourself!!

Then... with 12 to 15# Dumbbells, walk lunge 20 steps down, then 20 back to start...
Then 10 upright rows...
Then 10 Plank rows...
Then 10 Pushups.

Repeat 3 rounds. 

Then...
with 10# Dumbbells...
10 Front squats
10 Curls
10 Triceps dips off bench or box.
4 rounds with little to no rest. 

DONE!!

NOTE:  In video I mistakenly refer to "Plank rows" as "upright rows". Sorry for confusion... 
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