Uneven Dumbbells

Back to work yesterday and it was a rest day. My lats and biceps are sore. Went to the 4pm class.

Warm-up

• 3 Rounds
  • 1:30 Row (1:00 moderate / :30 recover)
  • 10 DB Sumo DL (30# DBs)
  • 20s DB Front Rack Hold (30# DBs)
  • 10 Up Downs
  • 20s Dead Hang
• 9 DB Deficit Push-ups
• 9 Ring Rows
• 7 DB Up Downs (30# & 40# DBs)
• 7 Jumping Negative Pull-ups
• 5 DB Burpees (30# & 40# DBs)
• 5 Strict Pull-ups

Conditioning

8 Rounds

• 250m Row
• 10 DB Burpees (30# DB & 40# DB)
• 5 Strict Pull-ups

The Rx was 35#, but we only have one dumbbell that weight. Tried out kettlebells but that was no bueno. Settled on using a 30# and a 40#, then just swapped hands every round. Worked out well actually and as a bonus got in some unilateral movement. I started off in the low 1:50/500m on the rower and then settled in at 1:55-1:57 the rest of the way. Did all singles on the bar so I didn’t have to waste energy on the negative or take long breaks between doubles or triples. Finished in 21:10.