10/30/26

Arm Strong

Equipment:

DBs, dowel, bench, mini-band

Warm Up:

Shoulder mobility

Dowel warm up

With light DBs Tabata 2R:

Front raise

Witches spell

Large circles

Kickback pulses

Workout:

EMOM 9:

8 Chin ups / 12 Lat pull/pull downs

10 BO row + OH press

16 Lunge rainbows

EMOM 9:

16 Triceps dips / Kickbacks

16 Alt. Chest flys 

16 Banded side plank steps

EMOM 9:

12 Push ups +

8 Hammer curl + Thruster

30 Sec Bar hang / OH hold