Warm-up:
3 Rounds
300 m All-out Sprint
Rest as long as it took you to row
Main Set*:
EMOM for 10 Minutes
15 DB Biceps Curls 20/25 each hand
15 OH Triceps Ext 20/25
EMOM for 10 Minutes
15 DB OH Press 20/25 each hand
15 DB Bent Rows 20/25 each hand
Cool Down:
Scorpion Stretch
Grip Stretch
Low Back and Piriformis Stretch
QL Stretch
Child's Pose
*Less than 1 Month
Please complete each section with 5-8 reps of each movement and 5/8 # dumbbells
Less than 3 Months
Please work towards completing all the reps before adding weight
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A chance to use our fitness to serve our friends and family! Sunday anytime between 10-2, we need some muscle to help move Doug and Ann. Please check our FB page for more details. Can't wait to see you all there!
