arm workout with weights !

warm-up

toy soldiers

up-and-overs

side-to-side shoulder movement with PVC pipe

the work

12 min AMRAP

6 dumbbell chest press (heavy db!)

10 skullcrushers (medium db)

10 (each side) single-arm shoulder-press (medium-heavy db)

12 min AMRAP

10 chest fly (light db)

10 standing shoulder-to-overhead (medium-heavy db)

10 push-ups (elbows in!)

finisher

2 sets

45 second : plank

45 second : commandos

15 second rest

+ of course, don’t forget to STRETCH !

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