Runaway Abs

Arms

3 Sets

• 12 Decline Hammer Curl (25#)
• 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

• 12 Single DB Curl (40#)
• 12 Tricep Kickbacks (15#)

3 Sets

• 12 Wide Curl to Hammer Curl (20#)
• 12 OH Tricep Extensions (rope, 49#)

Shoulders

3 Sets

• 10 Bent Arm Lateral Raises (15#)
• 10 Plate Front Raises (25#)

3 Sets

• 20 See Saw Shoulder Press (20#)
• 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

• 8/8 DB Cross Body Raise (12#)
• 12 OH Scap Shrug (25# DBs)

Midline

3 Rounds

• Run (200-200-150m)
• 20 alt V-ups
• 20 Hollow Bicycles (inside toe touch)
• Run (200-150-150m)
• 12/12 Half Kneeling Banded Rotations (blue)
• 12/12 Kneeling Side Plank Crunches
• Run (200-150-150m)
• 1:00 Plank
• 12 Crunches

Finished in 22:40.

That was a lot of movements today.