Wellness Revolution CrossFit – BOOTCAMP

ALL AB THOSE ARMS AND CARDIO

NEED: weights, mat, bench

set 1:
16 push ups
16 chest flies
16 chest press
16 chest flies
16 push ups

CARDIO: 3 M
5 burpees
10 JJ
15 squat jumps
repeat as many times as can

Set 2:
16 bent over rows
16 bent over flies
16 single arm rows (each side)
16 bent over flies
16 bent over rows

Cardio: 3 M
5 star jumps
10 lateral hops
15 plank jax

set 3:
16 hammer curl
16 curl with extension
16 full bicep curl
16 curl with extension
16 hammer curl

Cardio: 3 M
5 ground to overhead hops
10 skater lunges
15 mountain climbers

set 4:
16 dips
16 kickbacks
16 overhead extensions
16 kick backs
16 dips

cardio: 5 M
5 reverse burpees
10 sit ups
15 leg raises

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