Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min machine easy pace
5 Double DB deadlift (light weight – build to workout weight)
5 Double DB Shoulder to Overhead (light weight – build to workout weight)
5 Double DB Front Squat (light weight – build to workout weight
**2. Workout Prep**
– Allow athletes a few minutes to set up and practice transitioning on ergs and dumbbells.
Lucinda
Partner Workout
800/600m Row
40 Double Dumbbell Deadlifts (50’s/35’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell Squats (50’s/35’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell Deadlifts (50’s/35’s)
800/600m Row
* Split reps and meters as needed *
Accessory
4 Rounds
10-15 Deficit Push Ups
10 Strict Chin Pull-ups (band as needed to complete 10 reps with good form but not excess assistance)
