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!

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