Goal: Build upper-body strength, shoulder stability and core control through a combination of presses, pulls, carries and controlled core work.
THE WORKOUT
4 rounds:
- 10 Dumbbell Bench Presses
- 10 Single-Arm Dumbbell Rows — 5 each side
- 8 Dumbbell Shoulder Presses
- 12 Renegade Rows — 6 each side
- 40m Farmer’s Carry
- 12 Weighted Sit-Ups
- 30-Second Plank
Rest: 60–90 seconds between rounds.
FOCUS: This isn’t about racing through the workout. Choose challenging weights, keep each rep controlled and focus on good form throughout.
MAKE IT HARDER: Increase the dumbbell weight each round or extend the farmer’s carry to 60m.
MAKE IT EASIER: Reduce the weight and perform renegade rows from your knees if needed.
