“Work hard to become a better version of yourself.”
Part 1 – Bi’s and Tri’s
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partner curls – 4 minutes – use a bar or dumbbells – One partner does curls until they can’t do anymore then they put the weight down and your partner does the same. Keep this up for 4 minutes.
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partner man makers with dumbbell – 30 on, 30 off, for 4 minute
Part 2 – Shoulders
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push up with rotation at top – 30 reps as a group
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low push up hold – 20 on, 10 off tabatas for 2 minutes
Part 3 – Back
45 seconds per exercise, 20 seconds rest, repeat for 2 rounds
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plate bent over row – 2 hands
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plate bent over row – right hand
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plate bent over row – left hand
Part 4 – Core
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50 sit ups as a group