Warm-up 2 Rounds of:
200 m Run/Row
1:00 Plank
20 Piri Glute Bridges R
20 Piri Glute Bridges L
Then complete each section*
EMOM (Every Minute on the Minute) for 10 minutes complete:
8-10 DB Biceps Curls 15/20
8-10 OH Press 15/20
8-10 Triceps Ext 15/20
Rest 2 minutes between each section
EMOM (Every Minute on the Minute) for 10 minutes complete:
10-12 High Weighted Sit-ups 15/20
10-12 Russian Twists 15/20 (R+L=1)
*Less than 3 Months
EMOM for 8-10 Minutes Complete:
8-10 DB Biceps Curls 10/15
8-10 OH Press 10/15
8-10 Triceps Ext 10/15
Rest 2 Minutes then,
EMOM for 8-10 Minutes Complete:
10-12 High Weighted Sit-ups 10/15
10-12 Russian Twists 10/15 (R+L=1)
*Less than 1 Month
EMOM for 5 minutes each section. With 5/10 lbs and 5-8 reps per exercise.
Challenge of the Week (CTW): Sit-ups for 1 minute
Cool Down:
Post thoughts and number of reps per round to comments
Working hard or...
