FRIday wah Upper body


3 Rounds 

15 Reps - Banded bent over tricep extension

15 Reps - Shorten Banded Bicep Curls 

(keep elbow back) 

20 Reps - Seat Hop overs 




3 Rounds 

30 Reps - DB Side Lateral Raise (light) 

10 Reps - Bend over Rear Delt 

30 Reps - Jumping Jacks 




3 Rounds 

15 Reps - From Floor DB chest press

10 Reps - Push ups

10 Reps - Burpee DB Press 




3 Rounds 

10 Reps EA - Alternating Plank DB Row

10 Reps EA - Banded One arm hold, one arm row

15 Reps - Plank Jacks 



text only 

3 ROUNDS 

15 Reps - Banded bent over tricep extension

15 Reps - Shorten Banded Bicep Curls 

(keep elbow back) 

20 Reps - Seat Hop overs 

3 ROUNDS 

30 Reps - DB Side Lateral Raise (light) 

10 Reps - Bend over Rear Delt 

30 Reps - Jumping Jacks 

3 ROUNDS 

15 Reps - From Floor DB chest press

10 Reps - Push ups

10 Reps - Burpee DB Press 

3 ROUNDS 

10 Reps EA - Alternating Plank DB Row

10 Reps EA - Banded One arm hold, one arm row

15 Reps - Plank Jacks