12/22/23

Arm Strong

Equipment: heavy DBs

Warm Up:

About 1 min each:

All four stretches (Cat-camel, Bird-dog, Elbow reach ups)

Scorpions

Samson stretch+lats

Large circles

Burpees

Workout:

30-30-30-30 x 3R:

Push ups

Superhero Ws

Push up pulse

Rest

EMOM 9:

20 Triceps dips or kickbacks

10 Abduction + side extensions

20 Lunge hold rainbows

30-30-30-30 x 3R:

Alt. Sumo High pull

BO row + biceps curl

Str. Arm rear pulse

Rest