Jack, Conrad, DaviAnn, Javy

Workout:
10x Hang Clean
1 minute on AirDyne (arms only)
1 minute rest
3 rounds
Rest 5 minutes

Then:
10x Push Press
10x Dips
10x Barbell Curls
1 minute rest
3 rounds
Rest 5 minutes

Then:
10x Lateral Raise
10x Front Raise
10x Shoulder shrug
1 minute rest
3 rounds
Rest 5 minutes

Then:
EZ Bar curls
Tricep Push Downs

10-8-6-5-4-3-2-1

This is a burn out. Go a little lighter with weight and don’t stop the entire time.

Once I finished I did a burnout with EZ Bar Curls and Tricep Push Downs (max reps of each)

ABS

15 Dead Bugs
3 sets

Then:
3 x PBall Holds

(30 seconds, 35 seconds, 40 seconds)