Workout Instructions 

  • Perform Steps 1 – 3 in succession three times.

  • Next perform Steps 4 – 6 in succession three times.

  • Last perform Step 7 in succession three times.

STEP 1

Plank Row

  • Set up your plank. Wrist, shoulders and elbows all in a line. Abs tight. Belly button pulled up. Pulling the dumbbell up, alternating arms. Squeeze your shoulder blade over toward the other shoulder.

STEP 2

Tricep Push-ups

  • Hands start out in a plank (under your shoulders) as you lower your body your elbows come toward your sides.

STEP 3

Tricep Dip

  • Keep your butt off of the floor. Bend and straighten your elbows.

STEP 4

Squat Bicep Curl

  • Hip width squat with a bicep curl at the top without using momentum from the squat.

STEP 5

Alternating Curl Press

  • Put the band under one or two feet and curl to the outside and press overhead.

STEP 6

Upright Row

  • Stand on the band under the middle of your shoes. Pull your elbows straight up in front of you.

STEP 7

Lateral Raise

  • Soft, bent elbows, bring the dumbbells straight up to sides.

STEP 8

Overhead Tricep

  • Keep your elbows pinned at your forehead and lower the dumbbell behind your head.


<< Previous
Next WOD >>

Exercise Disclaimer

The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.