Hatfield Arms

Warm up:

3 x 30 Glute Bridges

3 x 2:00 Cumulative Plank

Complete each triplet. Perform all 3 rounds of one triplet before beginning the next. Complete triplets in any order you want, however, follow each triplet exactly as written (aside from adjusting weight recommendations as needed). Limit rest during triplet. Rest 90 seconds after each triplet.*

3 rounds of: 4 Strict Chinups (Chinup modification) 8-10 Biceps BB curls AHAP 16-20 Alt DB biceps curls 15/20 rest 90 sec.

3 rounds of: 4 Strict Ring Dips (Modification) 8-10 BB Skull Crusher 45/65 16-20 OH Triceps Ext 15/30 rest 90 sec.

3 rounds of: 4 OH BB Press (Strict) AHAP 8-10 OH DB Push Press AHAP 16-20 DB Lateral Raises 10/15 Rest 90 Sec.

Post weights used and thoughts to comments

Cool Down:

Chest/Shoulder Stretches

Static Bicep/Tricep/Shoulder Stretches

*Less than 2 months with us at CF? Please stay lighter on the weights today and only compete 2 rounds. This is a SORE-MAKER and easily over done.

We love working our core!

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