STB

Updated: Jan 13

Warm up 3 Rounds of:

5 Pullups

10 Pushups

15 Squats


Complete 4 rounds of*:

5-8 DB Front Raise AHAP (Strict)

5-8 DB Upright Row 25/35 (Strict)

5-8 DB OH Press 25/35 (Strict)

Rest 2 Minutes


Complete 4 Rounds of*:

10 Triceps Pushups (Strict)

5-8 DB Triceps Skull Crushers AHAP (As Heavy as Safely Possible)

5-8 DB OH Triceps Press AHAP

Rest 2 Minutes


Complete 4 Rounds of*:

5 Chin ups (Strict) * Jumping with negative descent

5-8 BB Biceps Curls AHAP (Strict)

5-8 DB Hammer Curls (Strict)

Rest 2 Minutes


*First time doing STB or within your first 3 months of Community Fit workouts, please ONLY complete a max of 2 rounds of each of these sections. With lighter weight.


Cool Down:

Child's Pose

Triceps Stretch

Chest and Shoulder Stretches

Lower Back and Piriformis Stretches

QL Stretch



Congratulations to these amazing ladies on their incredible weekend! Seattle to Portland bike ride! 203 miles! Way to go Beth, Angie, Jennifer, Ramona, Stacy, and Susan!

122 views4 comments

Recent Posts

See All

RWC & Row

Warm-up: 200 m Run/Row 1:00 Plank 30 Glute Bridges Down Dog to Runner's Lunge & Twist Arm Circles Chest/Shoulder/Neck Mobility Complete the following for perfection. 20 Minute Cutoff: Option 1 > 3 Mon

COMMUNITY.jpg