January 28 Workout

Warmup

3 rounds:

10/arm banded internal rotations

:30 plank hold

10/arm banded external rotations

10 Romanian deadlifts @ 33 lbs

Strength

Tempo shoulder press 30X1 = 73 lbs

4 sets of 3 reps, building

3 @ 53 lbs

3 @ 63 lbs

3 @ 73 lbs

3 @ 73 lbs

PRed by 10 lbs to 73 lbs.

Fitness

3 sets: 1 + 64 / 1 + 60 / 1 + 60

3:00 AMRAP:

10 single-arm dumbbell ground-to-overhead right arm @ 25 lbs

50' double dumbbell farmer carry @ 25 lbs

10 single-arm dumbbell ground-to-overhead left arm @ 25 lbs

50' double dumbbell farmer carry @ 25 lbs

10 dumbbell sprawls @ 25 lbs

Rest 1:00 between sets