Warm up 2 Rounds of:
25 Jumping Jacks
20 Piri Glute Bridges R
20 Piri Glute Bridges L
20 Alt Arm and Leg Ext (R+L=2)
Then complete one of the following options-
Option 1:
EMOM (Every Minute on the Minute) for 20 minutes complete:
5 Pushups
5 DB Biceps Curls 15/20
5 OH Press 15/20
5 Triceps Ext 15/20
Option 2:
EMOM (Every Minute on the Minute) for 20 minutes complete:
5 Pushups
5 DB Biceps Curls 10/15
5 OH Press 10/15
5 Triceps Ext 10/15
Option 3: Less than 3 months
EMOM (Every Minute on the Minute) for 10 minutes complete:
2 Pushups
2 DB Biceps Curls 8/10
2 OH Press 8/10
2 Triceps Ext 8/10
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