Monday 11-23-2020 Starke HomeFit

A. 3-5 sets:
10-12 Seated Overhead Dumbbell Press  @ 20X1
Rest 30 seconds
10-12 Supinated-Grip Bent-Over Barbell Rows @ 21X1
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds

B. 5 RFT
time cap 14 mins

30 Air Squats
20 Kettlebell Swings
10/side snatches (KB, or DB)

Workout Notes/Intentions: Part A is an upper body and core focused strength piece. You will want to have a phone or watch with you, timing your rest. If you only have one DB or KB, you can do 5-6 reps per side. Tempo is 2 seconds down, no rest at the shoulders, 1 second at the top. Rest 30 seconds between each exercise and try to be consistent with that rest. If you do no have a barbell for the rows, you can substitute KB’s or DB’s, still using a supine grip. 2 seconds down, 1 second pause in every other position. Side planks are 45 seconds per side, on elbow or hand (for added challenge). If you need to rest, stop your timer and continue when you are in the plank position again. 

For Part B, the air squats should be smooth. Try to move fairly quick, as they are not weighted. KBS can be shoulder height or overhead if you have the space. Snatches are 10 reps per side, not alternating. If using a DB, go from the hang position, as you would for the KB snatches. Try to complete 5 rounds for time, under 14 minutes.