A nice combination of strength and resistance to work and highlight those back and shoulder muscles!
ESTIMATED TIME: 40-45 Minutes
EQUIPMENT: Dumbbells or Kettlebells
INTENSITY: Low to Moderate
LEVEL: Intermediate to Advanced
WARM-UP: 10 Minutes
15x Hang Cleans
15x Bent Over Rows
Complete 2x Rounds
You can use either dumbbells or kettlebells for this warm-up.
WORKOUT: 30-35 Minutes
Single Arm - Bent Over Rows
Kneeling Floor Clean & Press
Rear Delt Flys
REPS = 16, 14, 12, 10, 8, 6
Complete a total of 6 rounds with decreasing reps. If you have a selection of weights, you can also increase the weight each round. This workout can be done with either dumbbells or kettlebells (Rear Delt Flys are best done with dumbbells).
1. Reduce the number of rounds or reps.
2. Use light weights to make an easier workout.
Build the reps and weight up as your fitness increases.