Equipment Needed: Bench, Heavy DBS (Hip thrusts, goblet sumo squat to curtsy), Medium DBS (Curls, Tricep Ext.)
Timed: 30 sec on by 10 sec rest X 3 = 8 Minutes (Medium/Heavy Weight)
Goblet Squat to Curtsy Lunge - Right side (Heavy DB)
Goblet Squat to Curtsy Lunge - Left side
90 Degree bicep Curls (Medium DBS)
O.H. Tricep Extension (Either 2 Mediums/1 Heavy DB)
AMRAP - 5 Minutes (10 reps each Reps) goal is 4 rounds
Tricep Dips (Bench)
Timed: 30 sec on by 10 sec rest X 3 = 8 Minutes
Plank Jacks
Right Leg V. Up
Left Leg V. Up
4 Mountain Climbers to 1 close grip pushup
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