Workout Collection

Complete all exercises back to back, rest one minute between circuits.

Twisted Standing Dumbbell Curls / 5 x 8

Dumbbell Skull Crushers / 5 x 10

Hammer Curls / 5 x 12

Bench Dips / 5 x 14

Notes:

This is an arm blaster. Pick a heavy weight for the low rep exercises, and a lighter weight for the higher rep movements.

Mrph

Complete the full workout for time.

1 mile run

Pull-Ups / 100

Push-Ups / 200

Air Squats / 300

1 Mile Run

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Air Squats for time.

Air Squats / 400

First round is 21 reps, second is 15 reps and third is 9 reps of each exercise. Complete for time.

Thrusters / 21 - 15 - 9

Pull Ups / 21 - 15 - 9

Complete 1,000 box step ups for time.

Box Step-Ups / 1,000

(Wear a weight vest)

4 sets. Do all three exercises back to back to complete one set.

Incline Dumbbell Press / 3 x 8

Dumbbell Pullover / 3 x 8

Incline Push Up / 3 x 10

5 rounds, one minute rest between sets. A set is both exercises back to back.

Squat (Barbell or Dumbbell) / 5 x 10

Lunge (Dumbbell) / 5 x 10 (each leg)