ARMS: (12 MINS)

:30/:10, go through Twice for total of 18 rounds

Triceps

  • Chair/Bench dips
  • Triceps Kickbacks with Dumbbells
  • Overhead Triceps Extension

Biceps:

  • Double arm bicep curl (Angle arms out slightly) (take a split stance to reduce bouncing) 75% up and 75% down 
  • Cross Body Curls: start with dumbbells down, palms facing thighs, curl one dumbbell at a time across the body up to chest.  Hold dumbbells slightly away from body.
  • Alternating Hammer Curls in slight split stance (75% up, 75% down)

Shoulders:

  • Front Raise
  • Lateral Raise
  • Upright Row

CARDIO TABATA :20/:10 (4 MINS)

JUMP SQUATS/LUNGE HOPS

Cardio Tabata:

Squat up into jumping jack

ABS: 4x through

  • Sprinter Sit Ups
  • Russian V Tucks
  • V Up Bicycles
  • Mason Twist style Bicycles
Categories: WOD