FULL BODY
3 ROUNDS
5-10-15
5 reps Arnold thrusters
10 reps Front rack reverse lunges (total)
15 reps Russian twists per side
3 ROUNDS
5-10-15
5 reps push ups
10 reps cossack squats (total)
15 reps DB pull overs
AMRAP 10 mins
1 woman maker
2 box jumps or step ups per side
3 up downs
4 bicep curl to shoulder press
5 around the worlds
6(0) second plank
DONE ✔️
Exercise Demos
WARM UP FOLLOW ALONG
DB ARNOLD THRUSTERS
DB FRONT RACK REVERSE LUNGES
RUSSIAN TWISTS
PUSH UPS
COSSACK SQUAT
DB PULLOVERS *can be done flat on the ground without bench
DB (WO)MANMAKERS
BOX JUMPS
STEP UPS
DB UP DOWNS
BICEP CURL TO SHOULDER PRESS
AROUND THE WORLDS
PLANK
