Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!

1a- Single arm dumbbell rows: Begin with 30 sec on each arm. Without resting, move into:

2- Single arm rubberband rows: This time go for 45 secs on each arm. Again, without resting move right into:

3- Kettlebell deadlifts: Begin with 8-12 reps, then finish the set by dropping the weight slightly and continue for 30 sec. Rest for 20 sec and repeat the tri-set.

4- Stability ball pullovers: Finish back training with 2 sets of pullovers using a medicine ball. Perform each set for 45 seconds with a 15 sec rest in between.

5- Dumbbell curls: Begin the bicep workout with 12-15 reps and move immediately into:

6- Barbell preacher curls (on stability ball): Perform for 45 sec and finish with:

7- Hammer dumbbell curls: Go for 30 sec on this one, rest for 20 sec and repeat the tri set.

Always finish by following the weight training with 20 minutes of intervals cardio sets!!!

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