"Run, Forrest, RUN"

Do you want your arms to look good? How about a little shoulder cap action to go with it? Sometimes, the simplest moves are the ones that reap the most reward. Dumbbell bench and the shoulder raise may not be the “sexiest” thing to do, but they do the body good.

By taking the barbell away, we can develop more unilateral strength. This will help with muscle imbalances and compensations made between arms. Also, by addressing the imbalance, you are forced to increase wrist and shoulder stability while continuing to develop better motor control.
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Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • High Kicks
  • Mule Kick
  • Quick Feet
  • Lateral Shuffle
  • Bear Crawl

Met-Con (5 Rounds):

Each Round is Done AFAP:

  • 200m Run
  • 15 KB Swings (53/35)
    * Rest 1 Minute Between Rounds *

Strength (5 Rounds):

  • 10 Single Arm DB Bench Press
  • 10 Barbell Bent Over Row
    * Increase weight each set *

Cash Out (4 Rounds):

  • 10 Tuck Ups
  • Hollow Body Hold (10 sec)
  • Rest (10 sec)

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Ankles/Calves
  • Front Fold
  • Foam Roll