09/13/24

Arm Strong

Equipment: DBs, optional bench, plate

Warm Up:

Scap push ups

Wall slides

Swimming

Over unders

Bear crawl

Inchworms

Then: 20-20-20 x 3R with light DBs:

OH press - Kickbacks - Punches

Workout:

10 mins choice of: 

Start with heavy 3-5 reps, and build up 

1 rep max OH strict press

OR

10 mins AMRAP of:

20 Splusters

20 Biceps curl kazak squats

5 Burpees

30-30-30 x 3R:

Triceps dips - Hearbeats - Press jacks

Stirring wheel - Front raise - Halos

Full haybailers L - R - Tricep extensions