Abs Core Journal Metcon Upper body

Biceps, triceps, obliques, cardio

Biceps

  • Biceps bar curl: 3 sets of 12: 50lb, failed at 3rd, 8th rep
  • Incline bicep curl: 3 sets of 12: 20lb, 12, failed at 8, failed at 5

Triceps

  • Dips: 4 sets of 6
  • Tricep cable pull down: 3 sets of 12: 50lb, 70lb, 95lb almost failed at end

Core, Obliques

  • Hi-lo woodchoppers: 3 sets of 12 on either side at 25lb, 35lb, 50lb

Cardio

  • 20 rounds for time (Laura):  5 push ups, 5 squats, 5 sit ups: 17’45”

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