Workout #501

Weights – Arms

Time: 70 mins

20 min AMRAP:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

2 rounds:

  • 8 Super Dumbbell Burpees
    one rep = bicep curl/plank/2 renegade rows/2 push-ups/shoulder press

3 rounds:

  • 20 Kettlebell swings
  • 20 Seated rows
  • 20 Dips

3 rounds: 

  • 10 reps TRX pull ups
  • 10 reps TRX rows
  • 10 per leg Walking Lunges

4 strip set:

  • Triceps Push down – Use straight bar on machine. Go to failure then drop weight by 50% and try to do the same number of reps

4 strip set:

  • Bicep Curls – Use straight bar on machine. Go to failure then drop weight by 50% and try to do the same number of reps
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