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Align Training: Friday 7/10/2020

Upper Body Pull


5-10 mins of warm up activity focusing on core stability and shoulder activation.

Upper Body Superset

Complete one set of first movement, rest, then set of next movement, rest etc, until you have done 5 total sets of each movement.

1a. Strict/rack/sheet pull-up or row

8-10 reps

Rest 15 seconds

1b. Thumbs Down Lateral Raise

12 reps

Rest 30 seconds

1c. Alternating Bent Over DB Y-T Raise,

12 reps each

Rest 15 seconds

1d. Renegade Row with KB/DB/odd object

8 per arm

Rest 15 seconds

1e. Banded Hammer Curl,

20 reps

Rest 15 seconds

Metabolic Conditioning

15 min AMRAP

60 DUs (60 penguin taps or 180 single unders)

400m Run

10 thrusters (155/105 or heavier than usual or DB)

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