Climbing the Pyramids: Upper Body and Core

Dirty Dozen
June 19, 2018
PB: Steel Magnolias coming your way
June 19, 2018

  • When: 06/19/2018
  • Q: Crab Cakes
  • Pax: NextStep, Bruiser, Scottie, CrabCakes

Warmup:

  • Head roll
  • Arm Circles
  • Across chest arm swing
  • Up down arm swing
  • Side twist
  • Side stretch
  • Lap around the lot

The Workout:

Pyramid 1 (ARMS with weights) – 

10 Pushups (regular or diamond)

20 Skull Crushers

30 Bow and Arrow Squat Pull

40 Bicep Curls

50 Shoulder Press

40 Biceps Curls

30 Bow and Arrow Squat Pull

20 Skull Crushers

10 Pushups (regular or diamond)

 

Pyramid 2 (CORE) – 

10 V-Sit Ups

20 Dead Bug (TAKE IT SLOW AND CONTROLLED)

30 Russian Twists 

40 Oblique Crunches

50 (seconds) Plank

40 Oblique Crunches

30 Russian Twists

20 Dead Bug

10 V-Sit Ups

 

Final Round:

20 Pushups (regular or diamond)

20 Skull Crushers

20 Bow and Arrow Squat Pull

20 Bicep Curls

20 Shoulder Press

20 V-Sit Ups

20 Dead Bug

20 Russian Twists

20 Oblique Crunches

20 (seconds) Plank

 

Cooldown:

  • Bicep stretch
  • Tricep stretch
  • Shoulder stretch
  • Side lean
  • Toe reach

Devo:

“I am unable to quit as I am currently too legit.”

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