AO: The Woodshed
PAX: Double Shot, Pemdas, Queen Bee, Warrior, Captain Camo
Q: Green Thumb
The Thang:
Warm up
60/30
PALMS UP CURL
PALMS UP CURL
12.5KG
DIAMOND PRESS
DIAMOND PRESS
DIPS (chair or bars)
DIPS
8KG
WIDE CURLS
WIDE CURLS
12.5KG
TRICEP PRESS
TRICEP PRESS
12.5KG
SKULLCRUSHERS (X1 or 2 dumbbells)
SKULLCRUSHERS (X1 or 2 dumbbells)
8KG
HAMMER CURLS
HAMMER CURLS
ABS (60/30/60/30…)
STRAIGHT LEG REVERSE CRUNCH
BENT LEG REVERSE CRUNCH
SMALL TUCK
ALTERNATING TOE REACH
HEEL REACHES
ALTERNATING LEG LOWER
LEG LOWERS
PLANK SAW
Cool down laps
COT
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