WODs | Raise the Bar Fitness

Strength

Sunday, February 23rd, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Face Pulls X 15 Reps
Chest Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Seated Dumbbell Strict Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Dumbbell Lateral Raise 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Single Arm Dumbbell Row 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 1RM / Rest 2-4 Minutes
Continue Repeating Doing Three Reps, While Increasing the Weight Until You Hit Your 3 Rep Max.

Olympic Weightlifting

Saturday, February 22nd, 2025 - Olympic Weightlifting 206.2

Clean Work: 3-Position Clean

E1:30MOM5
Perform each set as 1 Floor + 1 Mid-Hang + 1 High-Hang
TOTAL 3 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Clean

Clean Pull Work: Deficit Clean Pulls

Perform on a block riser or 2 plates beside each other.
E2:30MOM3
1st set: 5 @ 80%
2nd set: 5 @ 80%
3rd set: 5 @ 80%
% of Clean

Front Squat Wave

1st set: 4 @ 65%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 65%
5th set: 4 @ 70%
6th set: 4 @ 75%

ACCESSORIZE!

Banded Plank
3 sets: 1:00 EFFORT + 1:00 REST
Perform each set with a light resistance band, to failure or to 1:00.

Olympic Weightlifting

Saturday, February 22nd, 2025 - Olympic Weightlifting 206.1

General Warm-Up

3 Rounds: 10-minute cap
A) 10 PVC Shoulder Rotations/Dislocates
B) 5x 5sec hold PVC Standing Lat Opener
C) 5 Dynamic Squat Stretch
D) 10 (5 per leg) Hip CARS

Snatch Barbell Warm Up: Perform w/ empty bar

A) 3 sets: 3 Push Press + 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Muscle Clean + 3 Tall Clean

Jerk Work: Push Jerk + Split Jerk

E1:30MOM5
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Push Jerk

Snatch Work: Snatch + OHS

E1:30MOM5
2 Snatch + 3 OHS
TOTAL 5 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

Strength

Friday, February 21st, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacrosse Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1) Sumo Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Glute Bridge 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 1RM / Rest 2-4 Minutes
Continue Repeating Doing Three Reps, While Increasing the Weight Until You Hit Your 3 Rep Max.

Bootcamp

Friday, February 21st, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Arm Swings X 30 Second
Leg Swings Forward X 30 Seconds per Side
Leg Swings Sideways X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
Scap Pull-Ups X 30 Seconds
Inchworms X 30 Seconds
Movement Prep
Hang Power Cleans X 8 Reps
Box Step-Ups X 8 Rep per Side
Hang Power Snatch X 8 Reps
Hang Squat Clean X 5 Reps
Box Jumps X 5 Reps
Hang Squat Snatch X 5 Reps

Strength

Deadlift
In 20 Minutes
Build to a Heavy 3 or 3 Rep Max

WOD

Workout Format

AMRAP 7

Competitive

5 Hang Power Cleans (95/65)
10 Box Jump Overs (24”/20”)
5 Hang Power Snatch (95/65)
10 Box Jump Overs

Performance

5 Hang Power Cleans (75/45)
10 Box Jump Overs or Step Overs (24”/20”)
5 Hang Power Snatch (75/45)
10 Box Jump Overs or Step Overs

Lifestyle

5 Hang Power Cleans
10 Box Step Overs
5 Hang Power Snatch
10 Box Step Overs

Bootcamp

Thursday, February 20th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds
Cat Cow X 30 Seconds
Inchworm X 30 Seconds
Movement Prep
2 Rounds (Do the Second Round in the Vest if Using One for the Workout)
Push-Ups X 10 Reps
Burpees X 10 Reps
Plank X 30 Seconds

Strength

Bench Press
In 20 Minutes Build to a Heavy 3 or 3 Rep Max

WOD

Workout Format

In Pairs ~ You Go I Go ~ per Round
15-14-13-12-11-10-9-8-7-6

Competitive

In a Weighted Vest
Push-Ups
Burpee to Target

Performance

Push-Ups
Burpee to Target

Lifestyle

Elevated Push-Ups
No Push-up Burpee

Strength

Wednesday, February 19th, 2025 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 1RM / Rest 2-4 Minutes
Continue Repeating Doing Three Reps, While Increasing the Weight Until You Hit Your 3 Rep Max.

Accessory

1) Dumbbell Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Chin-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bent Over Dumbbell Row 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Bootcamp

Wednesday, February 19th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Rolls X 30 Seconds per Side
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Wall Ball Thrusters X 10 Reps
Wall Ball Deadlift X 10 Reps
Empty Bar Deadlift X 10 Reps
Skips X 30 Seconds
Double Under Attempts X 30 Seconds

Strength

Back Squat
In 20 Minutes
Build to a heavy 3 or 3 Rep Max

WOD

Workout Format

2 Rounds

Competitive

40 Double Unders
30 Wall Balls (20/14)
20 Deadlifts (135/95)

Performance

40 Double Unders or 70 Single Unders
30 Wall Balls (14/10)
20 Deadlifts (105/75)

Lifestyle

40 Single Unders
30 Wall Balls
20 Deadlifts

Bootcamp

Tuesday, February 18th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Forward Arm Circles X 30 Seconds
Backward Arm Circles X 30 Seconds
Dead Hang X 30 Seconds
Scap Pull-Ups X 30 Seconds
Cat Cow X 30 Seconds
Movement Prep
4 Rounds
40 Seconds Work / 20 Seconds Rest
Ring Rows
Air Bike
Mountain Climbers

WOD

Workout Format

In Pairs ~ Split Reps

Competitive

100 Strict Pull-Ups
200 Cal Air Bike
300 Sit-Ups

Performance

70 Assisted Strict Pull-Ups
200 Cal Air Bike
250 Sit-Ups

Lifestyle

70 Ring Rows
200 Cal Air Bike
200 Sit-Ups

Push-up

2 Sets of Max Reps at a Level That Is Challenging for You.

Pull-Ups

2 Sets of Max Reps at a Level That Is Challenging for You.

Bootcamp

Monday, February 17th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Rolls X 30 Seconds per Side
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Deep Lunge Hold X 30 Seconds per Side
Movement Prep
2 Rounds
Air Bike X 30 Seconds
Shuttle Run X 30 Seconds
Box Step Overs X 5 Reps
Box Jump Overs X 5 Reps
Alternating Lunges X 10 Reps

WOD

Workout Format

2 Rounds for Time, with a partner

Competitive

(First Round in a Vest 20/14)
50/40 Cal Bike
135 Shuttle Runs
150 Box Step or Jump Overs (20”/20”)

Performance

50/40 Cal Bike
135 Shuttle Runs
100 Box Step or Jump Overs (20”/20”)

Lifestyle

30/20 Cal Bike
115 Shuttle Runs
75 Box Step or Jump Overs

Gymnastics

Sunday, February 16th, 2025 – Gymnastics

Warm Up (5 minutes)

Jumping Jacks (1 Minute)
Hip Rotations (30 Seconds per Direction)
Bear Crawl (1 Minute)
Knee Raises on the Bar – 1 Minute.
Plank (30 Seconds)

Main Work (50 minutes)

Part 1: Toes to Bar Progressions
Knee Raises – 3 Sets of 10-12 Reps
Knee Raises on Bar – 3 Sets of 10-12 Reps
Toes to Bar (If Possible, Working On Full Range of Motion) – 3 Sets of 4-6 Reps
Crocodile Crunch – 3 Sets of 12-15 Reps
Part 2: Toes to Bar WOD
WOD (AMRAP 12 Minutes):
5 Toes to Bar (Or Knee Raises)
10 Burpees
15 Wall Balls
Core Work (Side Plank) – 3 Sets of 20-30 Seconds per Side

Strength

Sunday, February 16th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Side Lying Arm Rotations X 10 Reps per Side
Chest Stretch X 30 Seconds per Side
Pvc Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Seated Dumbbell Strict Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Dumbbell Lateral Raise 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Single Arm Dumbbell Row 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Olympic Weightlifting

Saturday, February 15th, 2025 - Olympic Weightlifting 205.2

Clean Work: 3-Position Clean

E1:30MOM5
Perform each set as 1 Floor + 1 Mid-Hang + 1 High-Hang
TOTAL 3 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Clean

Clean Pull Work: Deficit Clean Pulls

Perform on a block riser or 2 plates beside each other.
E2:30MOM3
1st set: 5 @ 75%
2nd set: 5 @ 75%
3rd set: 5 @ 75%
% of Clean

Front Squat Wave

1st set: 4 @ 60%
2nd set: 4 @ 65%
3rd set: 4 @ 70%
4th set: 4 @ 60%
5th set: 4 @ 65%
6th set: 4 @ 70%

ACCESSORIZE!

Banded Plank
3 sets: 1:00 EFFORT + 1:00 REST
Perform each set with a light resistance band, to failure or to 1:00.

Olympic Weightlifting

Saturday, February 15th, 2025 - Olympic Weightlifting 205.1

General Warm-Up

3 Rounds: 10-minute cap
A) 10 PVC Shoulder Rotations/Dislocates
B) 5x 5sec hold PVC Standing Lat Opener
C) 5 Dynamic Squat Stretch
10 10 (5 per leg) Hip CARS

Snatch Barbell Warm Up: Perform w/ empty bar

A) 3 sets: 3 Push Press + 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Muscle Clean + 3 Tall Clean

Jerk Work: Push Jerk + Split Jerk

E1:30MOM5
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 65%
% of Push Jerk

Snatch Work: Snatch + OHS

E1:30MOM5
2 Snatch + 3 OHS
TOTAL 5 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Snatch

Strength

Friday, February 14th, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacrosse Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1) Sumo Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Glute Bridge 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Flash

Friday, February 14th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds
Movement Prep
2 Rounds
Empty Bar Deadlifts X 10 Reps
Dead Hang X 30 Seconds
Hangning Knee Raises X 5 Reps
Hanging Leg Raises X 5 Reps
Toes to Bar X 5 Reps
Farmer Hold X 30 Seconds

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1 Rm
5 Reps @ 80% 1 Rm
5 Reps @ 90% 1 Rm

WOD

Workout Format

AMRAP 12

Competitive

10 Deadlifts (135/95)
8 Toes to Bar
6 Farmer Carry Shuttle Runs (50/35)

Performance

10 Deadlifts (95/65)
8 Hanging Leg Raises
6 Farmer Carry Shuttle Runs (35/25)

Lifestyle

10 Deadlifts
8 Hanging Knee Raises
6 Farmer Carry Shuttle Runs

Bootcamp

Friday, February 14th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds
Movement Prep
2 Rounds
Empty Bar Deadlifts X 10 Reps
Dead Hang X 30 Seconds
Hangning Knee Raises X 5 Reps
Hanging Leg Raises X 5 Reps
Toes to Bar X 5 Reps
Farmer Hold X 30 Seconds

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1 Rm
5 Reps @ 80% 1 Rm
5 Reps @ 90% 1 Rm
Pull-Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format

AMRAP 12

Competitive

10 Deadlifts (135/95)
8 Toes to Bar
6 Farmer Carry Shuttle Runs (50/35)

Performance

10 Deadlifts (95/65)
8 Hanging Leg Raises
6 Farmer Carry Shuttle Runs (35/25)

Lifestyle

10 Deadlifts
8 Hanging Knee Raises
6 Farmer Carry Shuttle Runs

Flash

Thursday, February 13th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Chest Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Ankle Rolls X 30 Seconds
Scapular Push-Ups X 30 Seconds
Movement Prep
2 Rounds
Burpee Over Bench X 5 Reps
Dumbbell Bench Press X 5 Reps
Push-Ups X 10 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
1~5 Reps @ 95% 1RM

WOD

Workout Format

For Time

Competitive

20 Burpees Over Bench
40 Double Db Bench Press (50/35)
20 Burpees Over Bench

Performance

20 Burpees Over Bench
40 Double Db Bench Press (35/25)
20 Burpees Over Bench

Lifestyle

20 Burpees or No Push-up Burpees
40 Double Db Bench Press
20 Burpees or No Push-up Burpees

Bootcamp

Thursday, February 13th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Chest Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Ankle Rolls X 30 Seconds
Scapular Push-Ups X 30 Seconds
Movement Prep
2 Rounds
Burpee Over Bench X 5 Reps
Dumbbell Bench Press X 5 Reps
Push-Ups X 10 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
1~5 Reps @ 95% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
1~5 Reps @ 95% 1RM

WOD

Workout Format

For Time

Competitive

20 Burpees Over Bench
40 Double Db Bench Press (50/35)
20 Burpees Over Bench

Performance

20 Burpees Over Bench
40 Double Db Bench Press (35/25)
20 Burpees Over Bench

Lifestyle

20 Burpees or No Push-up Burpees
40 Double Db Bench Press
20 Burpees or No Push-up Burpees

Strength

Wednesday, February 12th, 2025 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Dumbbell Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Chin-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bent Over Dumbbell Row 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.