NOTE: For a greater reading experience, turn on image display in your email settings.

Oh yeah! Told y'all I'd be back soon with another HUMP DAY PUMP DAY. You just didn't think it would be this soon, huh?

Well here we are and this one does not disappoint.

Back and shoulders, combined, on the same day, is probably my favorite lift day. For many reasons none greater than there is such a large variety of movements you can do that can kinda hit BOAF-A-DEM at the same time.

And kettlebells are so diverse that often times you're hitting both back and shoulders, especially if you're getting real complex with your flows.

Today, however, I keep it relatively easy and exhausting movement can be done with a dumbbell just as effectively.

👊🏽💥BENT OVER SINGLE ARM ROWS💥👊🏽
Feet wide, weight on your heels, back flat, chest out, abs drawn in, and wrap that elbow around you as you row, keep it tight against you body, not letting it flair out, squeezing that shoulder blade back behind you towards the other one.

👊🏽💥SINGLE ARM ARNOLD PRESS💥👊🏽
Start in "rack position", press straight up, rotating as you do so, no rocking or bouncing. Control the weight.

👊🏽💥SINGLE ARM SWINGS💥👊🏽
Back flat, chest out, no rounding of the back or rolling (protracting) of the shoulder, abs drawn in, weight falls between your legs as your hips swing back, thrust hips up and forward, sending the weight up.

The three above are all done on the same arm, consecutively. THEN, switch over to the other arm, doing all three movements. I did 15, 10, 5 reps with a 55lb KB. You can see a video demonstration here. Then, after you’ve done all three movements, on both arms, move to the following two movements, using the same kettlebell, but its now no longer single arm.

👊🏽💥CLOSE GRIP SHOULDER PRESS💥👊🏽
Hands in close, elbows in tight, press up and ABOVE your head, don't press it forward. Bring it all the way back down below your chin. No rocking or bouncing, abs tight, weight on your heels.

👊🏽💥UPRIGHT ROWS💥👊🏽
Hands together, pull up FROM YOUR ELBOWS, imagine the weight is attached at your elbows, pull you elbows up and back. Keep the weight right up against your body, stay tall, elbows to ears, hands should remain below your elbows if you're doing this correctly!

I did 6 rounds and it was my second workout of the day, no big deal 🙂

And lastly, y’all, I went ahead and took it upon myself to find some of the best deals on Amazon today for Prime Day for those of you in the market for some fitness equipment and/or supplements. Here’s my list:

• These guys have some great deals on some cool at home gym equipment, give it a gander!

• Hydrow has some crazy deals on some of their rowers, almost 30% off. We have one at home and love it, other than the fact that I’ve broken 2 of them and am no longer allowed, HAHA. Don’t worry, you’re not as powerful as me so you’re in no risk of breaking one😉The wife loves it though!

• And then there’s Peloton, too, with some pretty sweet deals. Especially on their treadmill. We have the bike and love it but have heard the treadmill is just as badass, if not cooler!

• Next up, there are some sweet deals from JBL to get your garage gym BUMPIN’! Hands down my favorite portable speakers.

• And last but most certainly not least, my favorite creatine on the market, that I’ve shared with y’all before, is on stupid sale with now. Find that here!

As always, thank you so much for reading!

Respond directly to this email if you have any questions, comments, or concerns!

And please never forget:

Bad chapters can still create great stories. Wrong paths can still lead to right places. Failed dreams can still create successful people. Sometimes it takes losing yourself to find yourself. YA DIG?!

Much love, mi gente!

- Mike O’Hara

PS

Please don't hesitate with any questions, comments, or concerns!

Click here and plug in OHARA30 to save 30% off your 1st order of the best protein in the market— packed with clean and high value ingredients that actually taste good too!