By: DHFC Fitness Specialist Tracy Schwellenbach
Holly Jolly Upper Body Workout
WARM UP
10 minutes on rower
Complete each circuit 3 times before moving on to the next.
CIRCUIT 1
Medicine Ball Slam- Side Toss – 4-6 per side
Dumbbell Bench Press – 8-10 reps
Pull ups: As many reps as possible (AMRAP)
CIRCUIT 2
Dumbbell Push Press – 6-8 reps
Push-ups – As many reps as possible (AMRAP)
Kneeling 1 Arm Cable Row – 10-12 Reps per side
METABOLIC FINISHER
Battle Ropes: 30 seconds
Wall Balls: 30 seconds
Row 500 Meters
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