06/23/23
Arm Strong
Equipment: heavy and light dbs
Warm Up:
Joints
Arm circles
Windmills
Push ups
Superhero Ws
3 mins AMRAP:
20 punches - 10 crab pulses - 5 up downs
Workout:
30-30-30 x 4R:
- Seated OH press - Lat pull - Chest press
- Hammer curls - Cleans - Witches spell
- Seated front pulses - Diagonal chest fly - Seated Russian rainbows
- BO row + press jack - Triceps kickbacks - X-raise