10/04/24

Arm Strong

Equipment: DBs

Warm Up: 

Cat Cow

Half Dive Bombers

Then:

A. Deadbug Press, 5 reps/each way @ 2 second pause out x 4 sets, rest 30 seconds.

B. Lat Pull Downs, 10-12 reps x 3 sets, rest 30 seconds.

C. Single Arm Half Kneeling DB Press, 10-12 reps/each way x 3 sets, rest 30 seconds.

Workout:

Circuit 1 Min each 3R

1. 200 Meter Run
2.  DB Thrusters
3.  Pull Ups or TRX Row or TRX Vertical Pull Ups
4.  20 Meter KB Farmer’s Walk/ Walking Lunges
5. Hanging Knee Raises or Sit-Ups
6. Ball Slams or Up/downs 
7. Plank Hold