Upper Body Blast

Equipment: dumbbells, chair/elevated surface

Format: 30 on 5 off x 3

C1

  • Overhand row

  • Bear crawl renegade row

  • Reverse fly

  • Jumping jack

C2

  • Bird dog tricep kick back (R)

  • Bird dog tricep kick back (L)

  • OH tricep extension

  • Burpee

C3

  • Hammer curl

  • Push up

  • 5 Regular bicep curl with iso hold

  • Scissor to 4 high knees

C4

  • Regular OH press

  • Plank walk

  • Sit up2 neutral shoulder press

  • Blast offs

full bodyRozaline Voges