Upper Body Strength (OLY) & Monostructural Interval Training

Workout 1

1. Barbell Push Press
5, 5, 5, 5, 5 (focus on technique & speed)

2a. Dumbbell Chest Press
15-20, 15-20, 15-20
2b. Dumbbell Single Arm Row
15-20, 15-20, 15-20 each arm

3a. Dumbbell Bicep Curl
15-20, 15-20, 15-20 each arm
3b. Tricep Push Down
15-20, 15-20, 15-20


Workout 2

4 Intervals
500m Row
2min Rest