WO#5 - Arms and Abs

  1. Warm Up

    • 5 pull ups EMOM 10 min (alternate between palms facing forward and palms facing back i.e. pull ups vs. Chin ups)
  2. Part A: Super set
    • 3 x 12 Standing DB Alternating Biceps Curls
    • 3 x 12 'Z' Bar Bicep Curls
    • 3 x 15 Cable Triceps Push Downs
  3. Part B: Super set
    • 3 x Max time Chin Over Bar Hold with Double Leg Lifts (straight if you can or bent knee)
    • 3 x 10 Kneeling TRX Ab Fall Outs (hold the handles in opposite hands and extend your entire body forwards until you are horizontal to the ground then return to kneeling position)
    • 3 x 45 sec of KB ‘Run’ Swings (holding the handle, keep feet still, swing the arms like a sprinter. Use the momentum but keep the change of direction from forward to back fast and
      tight)