'Armed & Dangerous'

Warm up

3 rounds

10 m duck walk

10 m toe walk

10 m side lunges

3 rounds

3 inch worms

12 soldier kicks

12 good mornings

3 rounds

4 spiderman lunge

12 birddogs

4 push up with a superman

workout

4 rounds

15 bicep curls

15 seated overhead tricep extension

25 m lateral sled pull (lightweight each direction)

4 rounds

12 bicep curls on incline bench

12 kickbacks (each side/light weight)

50 m sled push

4 rounds

15 tricep push downs on cable machine

15 db hammer curls

:30 max calories on the assault bike

4 rounds

12 crossover tricep extensions on bench (each side)

:45 max distance row machine

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