Solid Rock: Upper Body

Warm-up

• 8 per sideOpen Book

  Lie on your side with knees bent and rotate your top arm open like the page of a book.

  • Knees stacked and stay together
  • Follow your hand with your eyes
  • Breathe out as you open
  • Return slowly

  Scale it: Put a pillow under the top arm if the floor is out of reach.

  Find a demo on YouTubeFull breakdown

• 2 x 10Push-Up

  Hold a rigid plank and lower your chest to the floor, then press back up to straight arms.

  • Hands just outside shoulder width
  • Body stays in one straight line from head to heels
  • Elbows about 45 degrees from your sides
  • Chest touches, then press to full lockout

  Scale it: Elevate your hands on a bench or box. The higher the hands, the easier it is.

  Watch the demoFull breakdown

• 10 per arm, lightDumbbell Row

  Brace one hand on a bench and row a dumbbell to your hip, keeping your back flat.

  • Flat back, shoulders square to the floor
  • Pull the elbow toward your back pocket
  • Pause at the top
  • Lower under control

  Scale it: Go lighter, or use a band anchored in front of you.

  Watch the demoFull breakdown

Strength

Rest 2 to 3 minutes between sets

• 5 x 5Bench Press

  Lower the bar to your chest and press it back to straight arms. Always use a spotter or safety arms when you go heavy.

  • Shoulder blades squeezed and pinned to the bench
  • Feet planted
  • Lower to the mid chest
  • Press up and slightly back

  Scale it: Use dumbbells or do push-ups.

  Watch the demoFull breakdown

• 4 x 8Barbell Row

  Hinge over with a flat back and row the bar to your belly button.

  • Hinge until the torso is about 45 degrees or lower
  • Flat back, brace
  • Pull the elbows back
  • Lower under control

  Scale it: Use dumbbells or a lighter bar.

  Find a demo on YouTubeFull breakdown

Accessory

3 rounds, rest 60 seconds

• 8 repsStrict Press

  Also called the shoulder press or overhead press. Press the bar overhead with no help from the legs.

  • Grip just outside the shoulders
  • Squeeze glutes and brace
  • Move your head back, press straight up
  • Head through at lockout

  Scale it: Use dumbbells or a lighter bar.

  Watch the demoFull breakdown

• As many as you can with good formPull-Up

  Hang from a bar and pull until your chin clears it. The strict version is the base for every other variation.

  • Full hang to start
  • Pull the shoulders down and back
  • Drive the elbows to your ribs
  • Chin clearly over the bar

  Scale it: Use a band, jumping pull-ups or ring rows.

  Watch the demoFull breakdown

• 10 per armDumbbell Row

  Brace one hand on a bench and row a dumbbell to your hip, keeping your back flat.

  • Flat back, shoulders square to the floor
  • Pull the elbow toward your back pocket
  • Pause at the top
  • Lower under control

  Scale it: Go lighter, or use a band anchored in front of you.

  Watch the demoFull breakdown