Hatfield Arms

Updated: Mar 10, 2020

Warm up:

30 Jumping Jacks

Resistance Band Chest/Shoulder Mobility

Lunge Twists

Yoga Worms

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 up to 2:00 after each triplet.

3 rounds of: 4-6 Strict Chinups (Chinup modification) 10-12 Biceps BB curls AHAP 20 Alt DB biceps curls 15/20 (R+L=1) Rest

3 rounds of: 4-6 Strict Ring Dips (Modification) 10-12 BB Skull Crusher AHAP 20 OH Triceps Ext 20/30 Rest

3 rounds of: 4-6 OH BB Press (Strict) AHAP 10-12 OH DB Push Press AHAP 20 DB Lateral Raises 10/15 Rest *Less than 3 months-

2 Rounds of each triplet

Less than 1 month-

2 Rounds with 1/2 reps and lighter weight

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