In this case, that will be Windmill.
Workout:
3 Rounds:
- 3x Windmill (12 lbs. DB) - each side
- One Arm DB Swing (15-18 lbs. DB)
- Reverse Body Rows (on a dip station)
- Weighted Deep Side Lunge (25 lbs. SB)
BONUS:
2 sets of dive bomber push ups (10-12 reps)
With the exception of Windmill, which I am still trying to get a hang on, I didn't predetermined the number of reps/range for the rest of the moves.
Results:
30x One Arm swing
10x reverse body rows
20x deep side lunge
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