EMOM Arms

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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Mom and son matching calluses. #familypullups




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