Workouts | Raise the Bar Fitness

Strength

Sunday, April 26th, 2026 - Strength

General Warm-Up

20 PVC Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 band pull a parts
30 seconds hollow holds

Specific Warm-Up

With an empty bar perform 10 back Strict Overhead Press with a 5 second eccentric

Neural Warm-Up

Med Ball Slams
5 sets x 2 reps Every 30 seconds

Main Strength Movement

Strict Overhead Press

Every 2.5 minutes on the minute
5 sets x 5 reps @ 72.5% 1RM

Secondary Strength Movement

Push Press

Every 2 minutes on the minute
3 sets x 6-8 reps @ 65% 1RM

Accessory

Seated DB Arnold Press 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Weighted Dips 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Hollow Hold 3 sets x 20-35 seconds. Every 1.5 minutes on the minute.

Cooldown

2 Rounds
30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch

Bootcamp

Friday, April 24th, 2026 - Bootcamp

General Warm-Up

8 Bird Dogs per Side
30 seconds Plank

3 Rounds
1 minute Echo Bike
8 Inchworms
8 Broad jumps
8 Empty Bar Deadlift

Strength

Deadlift

Every 2 Minutes on the Minute.
Push Hard on Set 3 Aiming for A Potential Higher Rep PR
Then Decide If You Want to Do Lighter Back Off Sets
Or Build with Some Heavy Sets.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%
*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.

WOD

Workout Format

4 Rounds for Time

Elite

20/15 Cal Echo Bike
10 Box Jumps (24/20)
10 Burpees
Rest 2 Minutes

Competitive

15/11 Cal Echo Bike
10 Box Jumps (24/20)
10 Burpees
Rest 2 Minutes

Performance

10/8 Cal Echo Bike
8 Box Jumps (20”)
10 Burpees
Rest 2 Minutes

Stimulus Points

Intervals to allow you to work on hitting each round hard. Perhaps practice a box jump style you wouldn’t normally do.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 20-40 Seconds Side Plank Right
Even Minutes). 20-40 Second Side Plank Left

Cooldown

Quad Stretch
Forward Fold Stretch

Strength

Friday, April 24th, 2026 - Strength

General Warm-Up

2 Rounds
20 Alternating Runners Sweeps
15 Band Good Mornings
15 Glute Bridge
15 Band Lat Pulldown
30 Seconds Plank

Specific Warm-Up

With an Empty Bar Perform 10 Deadlifts with a 5 Second Eccentric

Neural Warm-Up

KB Swings
5 Sets X 3 Rep Every 30 Seconds

Main Strength Movement

Sumo or Conventional Deadlift

Every 2.5 Minutes on the Minute
5 Sets X 5 Reps @ 72.5% 1RM

Secondary Strength Movement

Opposite Variation Deadlift as Your Main Lift
Every 2 Minutes on the Minute
3 Sets X 6-8 Reps @ 65% 1RM

Accessory

Single Leg DB Deadlift 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Zercher Squats 3 Sets X 5-10 Reps Seconds. Every 1.5 Minutes on the Minute.
Heavy Hip Thrusts 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 rounds
Pigeon Pose Stretch
Hip Flexor Stretch per side

Bootcamp

Thursday, April 23rd, 2026 - Bootcamp

General Warm-Up

15 Bent Over A Raises
15 Bent Over Y Raises
3 Rounds
250m Row
16 High Plank Shoulder Taps
5 Push Ups

Strength

Push Press

Every 2 Minutes On The Minute.
Push Hard On Set 3 Aiming For A Potential Higher Rep Pr
Then Decide If You Want To Do Lighter Back Off Sets
Or Build With Some Heavy Sets.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%
*If you complete the previous 4 weeks add 5lbs to your 1 rep max.

WOD

Workout Format

6 Rounds for Time ~ in Pairs

Elite

16 Bench Press (165/115)
30 Cal Row

Competitive

16 Bench Press (135/95)
30 Cal Row

Performance

16 Bench Press (95/65)
30 Cal Row

Stimulus Points

The Bench Press Weight Should Be Challenging for 8 Reps.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 20-30 Seconds Lunge Iso Hold Left
Even Minutes). 20-30 Seconds Lunge Iso Hold Right

Cooldown

Chest Stretch on the Floor
Pigeon Pose Stretch

Strength

Wednesday, April 22nd, 2026 - Bench

General Warm-Up

2 Rounds

20 Arm Circles
15 Band Pull a Parts
15 Scap Push Ups
10 Push Ups
30 Seconds Plank

Specific Warm-Up

With an Empty Bar Perform 10 Bench Press with a 5 Second Eccentric

Neural Warm-Up

Explosive Push Ups or Explosive Knee Push Ups
5 Sets X 1 Reps Every 30 Seconds

Main Strength Movement

Bench Press

Every 2.5 Minutes on the Minute
5 Sets X 5 Reps @ 72.5% 1RM

Secondary Strength Movement

Close Grip Bench Press

Every 2 Minutes on the Minute
3 Sets X 6-8 Reps @ 65% 1RM

Accessory

Weighted Dips 3 Sets X 5-8 Reps Every 1.5 Minutes on the Minute.
Dead Stop Barbell Row 3 Sets X 5-8 Reps per Side. Every 1.5 Minutes on the Minute.
KB Bottoms up Floor Press 3 Sets X 8-12 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds
30 Seconds Doorway Chest Stretch
30 Seconds Prayer Stretch

Bootcamp

Wednesday, April 22nd, 2026 - Bootcamp

General Warm-Up

10 Muscle Cleans
10 Behind the Neck Push Jerks

3 Rounds
10 Hang Power Cleans
10 Push Jerks
3 Strict Pull Ups or 8 Ring Rows
3 Kipping Pull Ups or 8 Ring Rows

Strength

Snatch

15 Minutes Build to A Heavy Triple or Work on Technique

WOD

Workout Format

2 Rounds

Elite

15 Hang Power Cleans (115/80)
15 Jerks (115/80)
15 Pull Ups

Competitive

15 Hang Power Cleans (75/55)
15 Jerks (75/55)
15 Pull Ups

Performance

15 Hang Power Cleans (45/35)
15 Jerks (45/35)
15 Pull Ups

Stimulus Points

This is a barbell cycle workout. You should be able to move quickly.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Reverse Flys
Even Minutes). 20-40 Seconds Wall Sit

Cooldown

Optional

Forerarm Stretch
Prayer Stretch

Bootcamp

Tuesday, April 21st, 2026 - Bootcamp

General Warm-Up

3 Rounds

10 1¼ Air Squats
10 Push Ups
10 DB Snatches

Strength

Front Squat Every 2 Minutes on the Minute

Push Hard on Set 3 Aiming for A Potential Higher Rep PR
Then Decide If You Want to Do Lighter Back Off Sets
Or Build with Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%

*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max

WOD

Workout Format

Ellen - 3 Rounds for Time

Elite

20 Burpees
21 Alt. DB Power Snatch (50/35)
12 Dual DB Thrusters (50/35)

Competitive

20 Burpees
21 Alt. DB Power Snatch (35/25)
12 Dual DB Thrusters (35/25)

Performance

20 Burpees
21 Alt. DB Power Snatch (25/15)
12 Dual DB Thrusters (25/15)

Stimulus Points

Classic CrossFit workout. Move at a steady pace and leave energy to do the thrusters unbroken.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes).10-15 Glute Bridges
Even Minutes). 30-45 Seconds Plank

Cooldown

Optional

Quad Stretch
Prayer Stretch

Strength

Monday, April 20th, 2026 - Squat

General Warm-Up

2 Rounds

15 Air Squats
15 Band Pull Aparts
15 Glute Bridge
20 Bear Crawl Ankle Rockers
10 per Side Squat Hold Single Knee Drops

Specific Warm-Up

With an Empty Bar Perform 10 Back Squats with a 3 Second Eccentric

Neural Warm-Up

No Hands Box Jumps

5 X 1 Reps Every 30 Seconds

Main Strength Movement

Back Squat Every 2.5 Minutes on the Minute

5 Sets X 5 Reps @ 72.5% 1RM

Secondary Strength Movement

Front Squats Every 2 Minutes on the Minute

3 Sets X 6-8 Reps @ 65% 1RM

Accessory

Dumbbell Bulgarian Split Squat 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.

Heavy Hip Thrusters 3 sets x 5-10 reps. Every 1.5 minutes on the minute

Ab Roll Outs 3 sets x 5-10 reps. Every 1.5 minutes on the minute.

Cooldown

2 Rounds

30 Seconds Hip Flexor Stretch per Side
30 Seconds Butterfly Stretch

Bootcamp

Monday, April 20th, 2026 - Bootcamp

General Warm-Up

15 Band Face Pulls
5 Band Iso Metric Row Hold (15 Seconds Hold on Squeeze)

3 Rounds

5 Inch Worms
10 Band Good Mornings
10 Air Squats
3 Push Ups

Strength

Bench Press

Every 2 Minutes on the Minute.
Push hard on set 3 aiming for a potential higher rep PR then decide if you want to do lighter back off sets or build with some heavy sets.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%

* If You Completed the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.

WOD

Workout Format

“Em-otional Damage” - 4 Rounds for Time

Elite

Row (500/400)
20 Kettlebell Swings (70/50)
20 Goblet Squats (70/50)
15 Push Ups

Competitive

Row (500/400)
20 Kettlebell Swings (50/35)
20 Goblet Squats (50/35)
15 Push Ups

Performance

Row (400/350)
20 Kettlebell Swings (35/25)
20 Goblet Squats (35/25)
10 Push Ups

Stimulus Points

This workout is brought to you by Emily Douthwright. Athletes all start at one end of the gym, for a Le Mans start.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 8-12 Face Pulls
Even Minutes). 8-12 Supermans

Cooldown

Chest Stretch on Rig
Seal Stretch

Strength

Sunday, April 19th, 2026 – Overhead Press

General Warm-Up

20 PVC Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 band Pull a Parts
30 seconds Hollow Holds

Specific Warm-Up

With an empty bar perform 10 back Strict Overhead Press, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.

Neural Warm-Up

Seated Arms Only Wall Balls
3 sets x 3 reps

Main Strength Movement

Strict Overhead Press Every 3 minutes on the minute
4 sets x 5 reps @ 70% 1RM with a tempo of 3-2-0-1

Secondary Strength Movement

Barbell Floor Press Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0

Accessory

Pull-ups 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Bottoms Up KB Seated Press 3 sets x 8-12 reps. Every 1.5 minutes on the minute.
Hollow Hold 3 sets x 20-35 seconds. Every 1.5 minutes on the minute.

Cooldown

2 Rounds
30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch

Olympic Weightlifting

Saturday, April 18th, 2026 – Olympic Weightlifting 262.2

Secondary Strength Movement

Back Squat

E3:30MOM3 OR REST 3:30 PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.
1st set set: 6 @ 66%
2nd set: 6 @ 66%
3rd set: 6 @ 66%
% of Back Squat

Accessory

A) E1:30MOM3: Single Arm KB Front Rack Step Up
- Perform each set with a moderate kettlebell.
- Reps should be slow and controlled.
TOTAL 10 REPS PER SET (5 PER LEG)
B) E1:30MOM3: KB Gorilla Row
- Perform each set with moderate kettlebells, with alternating reps.
TOTAL 12 REPS PER SET (6 PER SIDE)
C) E1:30MOM3: Half Turkish Sit Up
- Perform each set with a light to moderate kettlebell.
- Focus on the core completing the movement and the arms only guiding you through the movement.
TOTAL 8 REPS PER SET (4 PER ARM)

Cool Down

Optional

2 Rounds Not For Time
A) 1x 30s Banded Backpack
B) 2x 30s Band Cross Body Shoulder Stretch (1 hold per arm)
C) 1x 30s Standing Pancake Stretch
D) 2x 30s Banded Hip Distraction Figure 4 (1 hold per leg)

Olympic Weightlifting

Saturday, April 18th, 2026 - Olympic Weightlifting 262.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Shoulder Raise Abduction (5 per arm)
B) 10x Band Shoulder Distraction w/ Flexion (5 per arm)
C) 5x Weighted Plate Good Morning w/ light plate
D) 10x Alternating Squat Thoracic Rotations (5 per side)

SNATCH WORK

E2:00MOM6: 3-position Snatch + OHS
- Perform each set as...
1 Floor + 1 Mid-Thigh + 1 High-Hang + 1 OHS
TOTAL 4 REPS PER SET
1st set: 62%
2nd set: 64%
3rd set: 66%
4th set: 70%
5th set: 74%
6th set: 76%
% of Snatch

C&J WORK

E2:00MOM6: 3-position Clean + Split Jerk
- Perform each set as...
1 Floor + 1 Mid-Thigh + 1 High-Hang + 1 Split Jerk or 1 Push Jerk
TOTAL 4 REPS PER SET
1st set: 62%
2nd set: 64%
3rd set: 66%
4th set: 70%
5th set: 74%
6th set: 76%
% of C&J

Strength

Friday, April 17th, 2026 – Deadlift

General Warm-Up

2 Rounds
20 Alternating Runners Sweeps
15 Band Good Mornings
15 Glute Bridge
15 Band Lat Pulldown
30 Seconds Plank

Specific Warm-Up

With an Empty Bar Perform 10 Deadlifts, 5 With a 5 Second Eccentric, 3 With a 5 Seconds Pause at the Bottom, and 2 With a 5 Second Eccentric.

Neural Warm-Up

Broad Jumps
3 sets x 1 rep

Main Strength Movement

Sumo or Conventional Deadlift Every 3 minutes on the minute
4 sets x 5 reps @ 70% 1RM with a tempo of 3-2-0-1

Secondary Strength Movement

Sumo or Conventional above the knee Rack Pulls Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 3-2-1-0

Accessory

B Stance DB RDL 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Heavy Hip Thrusts 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Farmer Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.

Cooldown

2 Rounds
Pigeon Pose Stretch
Hip Flexor Stretch per side

Bootcamp

Friday, April 17th, 2026 - Bootcamp

General Warm-Up

10 Bent Over Y,T,W’s
3 Rounds
10 Push Ups
10 Bodyweight Squats
10 Scap Pull Ups
3 Pull ups or 8 Ring Rows.

Strength

Every 2 Minutes On The Minute
Deload week after heavy weeks. Take it easy on the strength.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%

WOD

Workout Format

For Time in pairs
30-24-18

Elite

Devils Clusters (35/25)
Chest to Bar Pull Ups

Competitive

Devils Clusters (35/25)
Pull Ups

Performance

Devils Clusters (35/25)
Ring Rows

Stimulus Points

Quick switches with your partner, a devil cluster is a burpee into a DB squat clean into a thruster.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10-15 calf raises
Even Minutes) 30-45 seconds farmer hold

Cool Down & Dismissal

Quad Stretch
Prayer Stretch

Bootcamp

Thursday, April 16th, 2026 - Bootcamp

General Warm-Up

3 Rounds
10 Muscle Cleans
30 Seconds Deadhang
60 Seconds Echo Bike

Skill: Cleans

15 Minutes Build To A Heavy triple Or Work On Technique

WOD

Workout Format

For Time

Elite

60/48 Cal Echo Bike
30 Dual DB Hang Cleans (50/35)
20 25ft Farmer Carries

Competitive

60/48 Cal Echo Bike
30 Dual DB Hang Cleans (35/25)
20 25ft Farmer Carries

Performance

45/35 Cal Echo Bike
30 Dual DB Hang Cleans (35/25)
20 25ft Farmer Carries

Stimulus Points

Chipper style workout just keep moving.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds double under practice
Even Minutes) 10-15 band lat pull downs

Cool Down & Dismissal

Forearm Stretch
Pigeon Pose Stretch

Strength

Wednesday, April 15th, 2026 – Bench Press

General Warm-Up

2 rounds
20 arm circles
15 band pull a parts
15 scap push ups
10 push ups
30 seconds plank

Specific Warm-Up

With an empty bar perform 10 bench press, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.

Neural Warm-Up

Slow Negative, Explosive Bench Press
3 sets x 3 reps

Main Strength Movement

Bench Press Every 3 minutes on the minute
4 sets x 5 reps @ 70% 1RM with a tempo of 3-2-0-1

Secondary Strength Movement

Block Bench Press Every 2.5 Minutes on the Minute
3 sets x 8-12 Reps with a Tempo of 2-4-1-0

Accessory

Banded Lat Pull Down 3 sets x 10-15 reps. Every 1 minutes on the minute.
Half Bench DB Press 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Tricep Dips 3 sets x 8-12 reps. Every 1.5 minutes on the minute.

Cooldown

2 Rounds
30 seconds Doorway chest stretch
30 seconds prayer stretch

Bootcamp

Wednesday, April 15th, 2026 - Bootcamp

General Warm-Up

3 Rounds
250M Row
16 Reverse Lunges
10 Inchworm to Push Up
30 Seconds Dead Hang

Strength

Every 2 Minutes On The Minute.
Deload week after heavy weeks. Take it easy on the strength.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%

WOD

Elite

500m Row
30 Wall Balls (20/14)
20 Burpees
10 Farmer Carries (70/50)
500m Row

Competitive

400m Row
30 Wall Balls (20/14)
20 Burpees
10 Farmer Carries (50/35)
400m Row

Performance

400m Row
30 Wall Balls (14/10)
20 Burpees
10 Farmer Carries (35/25))
400m Row

Stimulus Points

Hyrox style workout, split the workout with your partner.1

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Bent Over Db Row
Even Minutes) 30-45 Seconds Plank

Bootcamp

Tuesday, April 14th, 2026 - Bootcamp

General Warm-Up

20 Bent Over A’s
20 Hamstring Biased Glute Bridges
3 Rounds
30 Seconds Dead Hang
5 KB Swings
3 Toes to Bar or 8 Hanging Knee Raises
5 Inchworms

Strength

Every 2 Minutes On The Minute
Deload week after heavy weeks. Take it easy on the strength.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%

WOD

Workout Format

3 Rounds For Time

Elite

15 KB Swings (70/50)
15 Toes to Bar

Competitive

15 KB Swings (50/35)
15 Toes to Bar

Performance

15 KB Swings (35/25)
15 Hanging Leg Raises

Stimulus Points

A quick hip hinge and flex combo.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds side plank
Even Minutes) 30-45 seconds side plank

Cool Down & Dismissal

Forearm Stretch
Forward Fold Stretch

Strength

Monday, April 13th, 2026 – Squat

General Warm-Up

2 Rounds
15 Air Squats
15 Band Pull Aparts
15 Glute Bridge
20 Bear Crawl Ankle Rockers
10 per side Squat Hold Single Knee Drops

Specific Warm-Up

With an empty bar perform 10 back squats, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.

Neural Warm-Up

Squatting High Jump
3 Sets x 1 Rep

Main Strength Movement - Back Squat

Every 3 minutes on the minute
4 sets x 5 reps @ 70% 1RM with a tempo of 3-2-0-1

Secondary Strength Movement - Paused Box Squats

Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0

Accessory

Barbell Split Squats 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Barbell Zercher Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.
Hollow Hold Flutter Kicks 3 sets x 30-40 seconds. Every 1.5 minutes on the minute.

Cooldown

2 Rounds
30 seconds hip flexor stretch per side
30 seconds butterfly stretch

Bootcamp

Monday, April 13th, 2026 - Bootcamp

General Warm-Up

30 Seconds Side Plank per Side
30 Seconds Dead Bug
3 Rounds
60 Seconds Skipping
15 Single KB Deadlifts
10 Lying Leg Raises

Strength

Every 2 Minutes On The Minute
Deload Week After Heavy Weeks. Take It Easy on the Strength.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%

WOD

Workout Format

Annie ~ For Time
50-40-30-20-10

Elite

Double Unders
Weighted Sit Ups (20/14)

Competitive

Double Unders
Sit Ups

Performance

Single Unders
Sit Ups

Stimulus Points

This Classic Crossfit Workout is Meant To Do Unbroken.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Reverse Grip Bicep Curls
Even Minutes) 10-15 Tricep Band Push Down

Cool Down & Dismissal

Seal Stretch
Calf Stretch