Updated: Jan 13, 2020

Warm up 3 Rounds of:

5 Pullups

10 Pushups

15 Squats

Complete 4 rounds of*:

5-8 DB Front Raise AHAP (Strict)

5-8 DB Upright Row 25/35 (Strict)

5-8 DB OH Press 25/35 (Strict)

Rest 2 Minutes

Complete 4 Rounds of*:

10 Triceps Pushups (Strict)

5-8 DB Triceps Skull Crushers AHAP (As Heavy as Safely Possible)

5-8 DB OH Triceps Press AHAP

Rest 2 Minutes

Complete 4 Rounds of*:

5 Chin ups (Strict) * Jumping with negative descent

5-8 BB Biceps Curls AHAP (Strict)

5-8 DB Hammer Curls (Strict)

Rest 2 Minutes

*First time doing STB or within your first 3 months of Community Fit workouts, please ONLY complete a max of 2 rounds of each of these sections. With lighter weight.

Cool Down:

Child's Pose

Triceps Stretch

Chest and Shoulder Stretches

Lower Back and Piriformis Stretches

QL Stretch

Congratulations to these amazing ladies on their incredible weekend! Seattle to Portland bike ride! 203 miles! Way to go Beth, Angie, Jennifer, Ramona, Stacy, and Susan!

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