Warm up
2:30 Amrap
5 shoulder pass throughs w/ pvc pipe
10 wide grip behind the head press w/ pvc pipe
10 arm circles (no pvc pipe)
2:30 Amrap
1 inch worm w/push up
10 shoulder taps
10s childs pose
2:30 Amrap
100 m row
10 shoulder press (very light)
10 bicep curls (very light)
Workout
10:00 Amrap (write down how many rounds you do)
15 close arm push up
15 db bicep curls
15 butterfly sit ups
3:00 rest
10:00 Amrap (write down how many rounds you do)
15 barbell bent over row
15 OH DB tricep extensions
15 squat hops (squat w/ calf raise variation)
3:00 rest
10:00 Amrap (write down how many rounds you do)
15 db curl to press
15 mountain climbers (hard count)
15 sea turtles
Check out the SABRE brand for safety products
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