Oxygen USA — September-October 2017

september / october 2017 25

DUMBBELL

RENEGADE ROW

Get into a push-up posi-

tion with your hands on a

set of dumbbells, head,

hips and heels aligned.

Do a push-up, then hold

at the top as you row one

arm then the other while

keeping your hips square

to complete one rep.

FRONT SQUAT

After your second hang clean,

keep the bar in the front rack

position, get into your squat

stance and kick your hips back

to lower into a deep squat. Keep

your elbows lifted as you drive

through your heels to return to

standing, then drop the bar and

rest the remaining time.

DUMBBELL VUP

Lie faceup with your legs

together and hold a dumb-

bell over your head, arms

extended. Simultaneously lift

your legs and upper body

and reach the dumbbell for

your toes. Slowly lower to the

start.

Photos by Cory Sorensen /Model: Nikki Herrera / Hair & Makeup: Kristin Turner / Top: Lululemon / Pants: Lululemon / Shoes: Nik

e

By Michael Berg, NSCA-CPT and Lara McGlashan, MFA, CPT

10 MINUTE BARBELL EMOM

Exercise Reps

Power Clean 3

Hang Clean 2

Front Squat 1

Rest two

minutes.

7 MINUTE AMRAP

Exercise Time/Reps

Sprint 30 seconds ( 50 meters)

Dumbbell Renegade Row 10

Weighted V-Up 10