S.T.B.

Warm-up:

400 m Run/Row

Then,

2 Rounds of

5 Pullups

10 Pushups

15 Squats

Then,

Arm Circles


Option 1 > 3 Months (Option 2 < 3 Months - Lower weight to 10/15)

Complete 3 rounds of:

20 DB Front Raise 15/20 (1 Dumbbell)

20 DB Upright Row 15/20

20 DB OH Press 15/20

After the 3 Rounds complete 200 m Run/Row


Complete 3 Rounds of:

10 Triceps Pushups

20 DB Triceps Skull Crushers 15/20 (1 Dumbbell)

20 DB OH Triceps Press 15/20

After the 3 Rounds complete 200 m Run/Row


Complete 3 Rounds of:

Biceps 21's

7 BB Biceps Curls (Bottom to Halfway) 25/45

7 BB Biceps Curls (Halfway to top) 25/45

7 BB Biceps Curls (Full) 25/45

After the 3 Rounds complete 200m Run/Row


Option 3 < 1 Month

Complete 2-3 Rounds with 1/2 reps and lighter weight of 5/10 pounds and 100 m Run/Row.


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch