3 Days a Week // June 2023: Row Specialization Phase

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Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

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day 1

A1. 2-3 sets of 6-8 reps

Squat Clean (Kettlebell)

A2. 2-3 sets of 6-8 reps

Wall Angel

B1. 2-3 sets of 8-10 reps/side

Warrior 1 Single-Arm Row (Kettlebell)

B2. 2-3 sets of 8-10 reps/side

Plank March (version 1)
Loaded Plank March (Band/Plate) (version 2)

C1. 2-3 sets of 8-10 reps(/side)

Resisted Single-Arm Floor Press (Kettlebell & Band) (version 1)
Resisted Bench Press (Barbell & Band) (version 2)

C2. 2-3 sets of 6-8 reps/side

Kickstand Romanian Deadlift (Kettlebell) (version 1)
Kickstand Romanian Deadlift (Barbell) (version 2)

D1. 2-3 sets of 10-12 reps

Wrist Extension Push-Up

D2. 2-3 sets of 10-12 reps

Wrist Flexion Push-Up

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day 2

A1. 2-3 sets of 8-10 reps/side

Overhead Press w/ Suitcase Hold (Kettlebell)

A2. 2-3 sets of 6-8 reps

Goblet Kang Squat (Kettlebell) (version 1)
Kang Squat (Barbell) (version 2)

B1. 2-3 sets of 8-10 reps/side

Bent-over Single-Arm Row (Kettlebell) (version 1)
Bent-over Switch Row (Kettlebell) (version 2)

B2. 2-3 sets of 8-10 reps

Bear Tricep Extension

C1. 2-3 sets of 8-10 reps/side

Feet-Elevated Glute Bridge (Bench) (version 1a)
Feet-Elevated Hamstring Bridge (version 1b)
Feet-Elevated Bridge March (Bench) (version 2)
Single-Leg Feet-Elevated Bridge (version 3)

C2. 2-3 sets of :20-:30

Plank Alligator Crawl (Forward & Backward) (Blanket)

D1. 2-3 sets of 10-12 reps

Bent-over Shrug (Kettlebell) (version 1)
Bent-over Shrug (Barbell) (version 2)

D2. 2-3 sets of 6-8 reps/side

Side Plank w/ Rear Delt Fly (Band)

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day 3

A1. 2-3 sets of 8-10 reps(/side)

Three-Point Row (Kettlebell & Bench) (version 1)
Bent-over Row (Barbell) (version 2)

A2. 2-3 sets of 8-10 reps/side

Reverse Lunge (Kettlebell) (version 1)
Reverse Lunge (Barbell) (version 2)

B1. 2-3 sets of 6-8 reps

Incline Explosive Push-Up

B2. 2-3 sets of 8-10 reps

Seated Goblet Good Morning (Kettlebell) (version 1)
Seated Good Morning (Barbell) (version 2)

C1. 2-3 sets of 10-12 res

Towel Bicep Curl (Kettlebell & Towel) (version 1)
Standing Bicep Curl (Kettlebell) (substitution)

C2. 2-3 sets of 6-8 reps/side

Chair Figure 8 (Kettlebell)

D1. 2-3 sets of :20-:30

Rear Delt Plank (Chairs) (version 1)
Rear Delt Plank March (Chairs) (version 2)

D2. 2-3 sets of :20-:30

Long Lever Forearm Plank & Forearm Plank Slides

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Optional Cool-Down (Choose One):

Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk