DB Only Week 2 (Of 4)
Program Goal: General Strength + Conditioning
Days per week: 3
Workout Length: 30 minutes
Equipment: Pair of DBs
Day 1
Warm-Up
2 rounds
400m Row OR Run
20s Side Plank each side
Workout
5 Rounds for time
10 Lateral Lunges each leg
10 DB Thrusters (DB)
Day 2
Warm-Up
2 rounds
10 DB Single Arm Upright Row each arm
Workout
For Time
3-6-9-12-15 (each)
Kneeling Shoulder Press each arm
DB Russian Twist each side
DB Row each arm
Day 3
Warm-Up
2 rounds
15 Bird Dogs each side
12 Single Leg V-Ups each side
Workout
For Quality, NOT for time
DB Single Leg RDL 4x10 each leg
DB Overhead Squat 4x8 each arm
DB Kneeling Chop 4x10 each side
Double DB Swing 4x15-20