30 on 7 off 3x
Finisher – Bicep 21s (7 bottom, 7 top, 7 full) Repeat as many times as time you have left
Rings/ Resistance Bands
Bicep Curls
Single Arm Lat Pulls / Pull – Ups
Face Pulls
Dumbbells
Bent Over Tricep Extensions + 10 second isometric hold
Wall Sit + 10 alternating biceps curls
Curl + Press + Tricep Extension + Plank Hop Out (burpee)
Bikes/ Dumbbells
Ride to 1 mile
Sit Up Press
Wood chop
Russian Twist
Benches/ Barbells
Pushups
Chest Press
Ab Roll Outs