TOUGH SWOD, WEEK 1 DAY 3

SHOULDERS | ARMS
*2 ROUNDS FOR TIME

• 15 ALTERNATING SHOULDER PRESS (EACH)
• 16 IN & OUT CURLS
• 15 TWO ARM TRICEP KICKBACKS
• 15 DEEP SWIMMERS PRESS
• 16 ALTERNATING CURLS (EACH)
• 30 CHAIR/BENCH DIPS
• 15 UPRIGHT ROWS
• 16 STATIC ARM CURLS (4 AT A TIME)
• 16 FLIP GRIP TWIST KICKBACKS
• 16 SHOULDER FLYS
• 15 HAMMER CURLS
• 15 TRICEP SKULL CRUSHERS (EACH)
• 16 STRAIGHT ARM SHOULDER FLY’S (FWD/SIDE)
• 16 FLIP GRIP TWIST CURLS
• 30 SIDE-TRI-RISE (EACH)
  

COMPOUND TRAINING (CPD-X) C
*25 REPS EACH

• THRUSTERS
• BURPEE/PULL-UP
• DEADLIFT

AB RIPPER EXTFIT1
*25 REPS EACH

• KNEES TO CHEST
• BIKE KICKS
• REVERSE BIKE KICKS
• CRUNCHY FROGS
• WIDE/CROSS LEG SIT-UPS
• SLOW FLUTTER KICKS (5 SECOND COUNT)
• HIP ROCK & RAISE
• PULSE UPS
• ROLL-UP/V-UP
• OBLIQUE V-UP (EACH SIDE)
  
• SINGLE LEG V-UP (OPPOSITE HAND TO FOOT)
• RUSSIAN TWISTS (50 TO EACH SIDE)