Biceps, Triceps, & Metcon

Warm-up:

200 m Run/Row

Down Dog to Runner's Lunge & Twist

Resistance Band Chest & Shoulder Mobility


Complete sections in order, as written


Section 1: Biceps & Triceps

Option 1 > 3 Months

Complete each superset 3 times. Complete all 3 of one superset before beginning the other. Rest 2-3 minutes between each superset.

Biceps

5 - 8 BB Biceps Curls AHAP

10 Concentration Curls R 15/20

10 Concentration Curls L 15/20

Rest 2-3 Minutes

Triceps

5-8 BB Skull Crushers AHAP

10 Resistance Band Triceps Ext AHAP

Rest 2-3 Minutes


Option 2 < 3 Months

Complete each superset 3 times. Complete all 3 of one superset before beginning the other. Rest 2-3 minutes between each superset.

Biceps

5 - 8 BB Biceps Curls AHAP

10 Concentration Curls R 10/15

10 Concentration Curls L 10/15

Rest 2-3 Minutes

Triceps

5-8 BB Skull Crushers 35/55

10 Resistance Band Triceps Ext AHAP

Rest 2-3 Minutes


Option 3 < 1 Month

Complete each superset 2 times. Complete both sets of one superset before beginning the other. Rest 2-3 minutes between each superset.

Biceps

5 - 8 BB Biceps Curls 25/45

10 Concentration Curls R 5/8

10 Concentration Curls L 5/8

Rest 2-3 Minutes

Triceps

5-8 BB Skull Crushers 15/25

10 Resistance Band Triceps Ext M/H

Rest 2-3 Minutes