Warm Up: 15 minutes continual
- kettle halo: 10R/ 10L
- super plank: 10 reps
- body weight squat: 25 reps
- run 1/10 mile OR row: 150 meters
40/ 30/ 20/ 10 reps on all exercises.
start with 40 reps on each exercise, add weight with each lower rep count.
- triceps: cable over head press (from floor, use rope)
- biceps: cable curl
- forearms: barbell wrist curl
5 sets/ 8 reps on all
- triceps: dumbbell skull crusher
- seated dumbbell curl
- reverse cable curl