5.14.26 Upper Body Functional Strength
Back & biceps focused functional strength workout
Duration: 60-75 minutes
Equipment: Rack, barbell, landmine, plate, kettlebell
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5 rounds, superset:
5-7x Reverse Grip Pendlay Row
Max Reps Pull-Ups (sub for inverted rows)
Rest 2 minutes in between rounds
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4 rounds, superset:
5-7x Sumo Deadlift to High Pull
5-7x Barbell Roll-Outs
rest 2 minutes in between rounds
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4 rounds:
5-7x Barbell Curls
Rest 2 minutes in between rounds
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4 rounds, superset:
8x Landmine Meadows Row per side
Sub for KB Gorilla Row
16x Plate Russian Twists
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15min. AMRAP:
8x per side Single Arm KB Row
8x Single KB Curl
30-60 seconds per side Single Arm Farmers Carry
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