Warmup
3-5min monostructural activity
(skip rope, ride a bike, row, pull a sled) -Then- 2 Rounds 10 Arm Circe L+R 10 push-up (from knees if needed) 10 Alternating v-up sit-up (each leg)
Full Kit
Workout 20 min emom alternating between 12 Alternating dumbbell bicep curl
(6 each arm), pick weight 7 Weighted hanging knee raise, pick weight
Accessory
3 Rounds: 30 Double DB reverse lunges, 22.5/15kg -Rest 1 min- 30 Double DB straight leg deadlifts, pick weight -Rest 2 min-
Limited Equipment
Workout 20 min emom alternating between 12 Alternating DB/KB bicep curl
(6 each arm), pick weight 7 V-Up
Accessory
3 Rounds: 30 Double DB/KB reverse lunges, 22.5/15kg -Rest 1 min- 30 Double DB/KB straight leg deadlifts, pick weight -Rest 2 min-
if you have only 1 DB or Kb its fine
No Equipment
Workout 20 min emom alternating between 12 Bag bicep curl, rx Ikea - sc Coop/Migros
(6 each arm), pick weight 7 V-Up
Accessory
3 Rounds: 30 Bag Front Rack reverse lunges -Rest 1 min- 30 Bag straight leg deadlifts, -Rest 2 min-
*rx Ikea - sc Coop/Migros
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