Two Weights Upper Body High Intensity

5 rounds/ 90 second rest

Deadlift x 8

• Start with the weight on the floor, then bend over to pick it up. With a straight back lift the weight up and back down. At the bottom of the rep be sure to pause.
• Use a controlled tempo of 2 seconds down and 2 seconds up with a 1 second pause at the bottom

Single Arm Shoulder Press x 8

• Stand with one weight in your hand and press it overhead. The goal is to stay stable and not bend your body into a compromising position.
• Use a slow tempo or 3 seconds up, 1 second pause at the top and bottom, and 3 seconds down.

One Arm Corkscrew Row x 10

• Start with one weight below you and hinge . Grip the weight with your palm facing towards you (pronated grip), as you pull back with your elbows twist your arm so that you end the rep with your palm facing away from you (supinated grip). Then as you lower the weight twist the weight back to a pronated grip.
• Use a controlled tempo of 2 seconds down and 2 seconds up with a 1 second pause at the top

Upright Row x 10

• Start by holding one weight in your hands (or two dumbbells) and pull your elbows upwards until your upper arms are parallel with the floor. Then lower back down.
• Use a controlled tempo of 2 seconds down and 2 seconds up with a 1 second pause at the top

Bent Rear Deltoid Raise x 12

• Hinge at your hips so that your torso is almost parallel with the ground. With a weight in each hand and straight arms lift your elbows back as far as they can go and lower back down. To get a better contraction try to come as far OUT as you can with the weight instead of back.
• Use a tempo that you can control and feel the weight, not too fast nor too slow.

Standing Lateral Raises x 12

• Stand straight up with the two weights at your side. With straight arms raise the weight until your arms are parallel to the floor. To get a better contraction try to come as far OUT as you can with the weight instead of up.
• Use a tempo that you can control and feel the weight, not too fast nor too slow.

8 Rounds

Mountain Climbers x 30 seconds

Burpees x 15 seconds

Rest 30 seconds