Water Tower Sector
Workout 17
21 – 18 – 15 – 12 – 9 – 6 – 3
(Quality, not speed)
Dumbbell Deadlift (70/50lbs)
Dumbbell Row (50/30lbs)
Dumbbell Bench (40/20lbs)
Fan Bike Calories
* Perform each round of reps in control and for quality. The effect from super setting the movements will provide enough intensity regardless of a time domain and will allow us to focus specifically on strength for the day.
Why: Most people don’t need to be convinced to lift heavy weights on this job, but for those who do, pick a weight that works for you and do something that puts you out of your comfort zone.
Tips: Warm up each movement to working weight for the day before jumping into it.
