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3/17/2017

The OW DB Complex

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The OW DB Complex is a great finishing circuit to a great week of training. 

​Workout:


Dumbbell front squats:
10#  x 10 reps


Overhead press:
10# x 10 reps


Plank row:
10# x 10 reps each arm alternating or 10/10


Push-ups:
Modified, on your thighs as we did in gym, shoot for 10 reps


Dumbbell curls:
10# x 10 reps


Alternating forward lunges:
10# x 10/10


Upright row: 
10# x 10 reps


Dumbbell “skull crusher”:
10# x 10 reps


“Sit & reach” crunches:
20 reps

 

Do 4 rounds of circuit,

Cool down and do 30- minutes of cardio of your choice (time permitting)

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  • Welcome
  • About OW
  • OW Blog
  • Fènix Jiu-Jitsu
  • Trainers
    • Rob Goodwin (Founder)
    • Daniel Fredell
    • Tyler Goodwin
    • Ryan Gant
    • Zach Fesperman
    • Emily March
    • Jordan Cascio
    • Jason Bebber
    • Sarah Essenberg
    • Jacob Creson
    • Kendall Goodwin
  • In the Gym
    • Daniel's Blog
  • Keto-Lifestyle
  • FREE Session
  • Contact
  • Client's Area
  • Online Training Inquiry
  • Wanted: Trainer
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