Hatfield Back/Shoulders/Abs

Warm up:

Inchworms – 10 reps

Leg Swings Lateral/ Frontal – 10 reps of each


Complete each triplet 3 times*, exactly as written. Rest as needed between rounds and minimally within the round.


3 x Back:

6-8 BB Bent Rows AHAP

10-12 DB Alternating Alligator Flys (R+L=1) 15/20

15-20 DB Stability Ball Rear Delt Raises 8/10


3 x Shoulders:

6-8 OH Strict BB Press AHAP

10-12 DB OH Push Press 20/30

15-20 DB Lateral Raise 10/15


3 x Abs:

1:00 Plank Hold

10-12 Slow Count V-ups

20 Situps

Post Weights Used to Comments

*Less than 1 month please complete 2 rounds of each triplet with 1/2 reps and careful weight.


Community Fit Strong! Awesome work Stacy and Ramona!


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