Monthly Archives

May 2020

MONDAY 1ST JUNE WORKOUTS ANNOUNCED

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🔐 6AM OUTDOOR HIGH INTENSITY

Equipment: Deadball

Home: Bodyweight

Warm up
Run block

TABATA 20/10 × 8 x2
16 mins each.

  1. A Deadball slams
    B. Squat floor touches
  2. A. Deadball Squats
    B. Shoulder taps x 4 & hillclimbs x 4
  3. A. Deadball over shoulder
    B. Flutter kicks & 4 x punches
  4. A.Deadball alt. Pushup
    B. Burpee to squat

 

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment: sandbag or kettlebell

Warm up
Situps x10
Glute bridges x 10
Fwd punches x10
Arm circles x 10
Repeat

R1. 40/20
R2. 20/10 × 4

  1. KB press
    2. KB walking lunges
    3. Butterfly situps
    4. Plank leg lifts
    5. Sandbag cleans
    6. Sandbag pull through
    7. Push up side step
    8. One leg glute bridge
    9. KB swings
    10. KB upright row

 

🏋️‍ 5.30PM BRV360 CROSSFIT

 WARM UP

3 Rounds

=======

  • 10 Sumo Good Mornings
  • 4 Alternating Front Lunges
  • 4 Slow Sit Ups
  • 15 In Out Jumps

STRENGTH/SKILL : CORE

14 MINUTES FOR QUALITY

====================

  • 6 Childs Pose to Kick Through e.s.
  • 7 DB/KB Turkish Sit Up e.s.
  • 8 DB/KB Front Racked Surrender Lunges (4 e.s.)
  • Rest 45 Seconds

CONDITIONING

E(3)MOM x 5

==========

3 MIN To Complete

  • 45 DU/Singles/High Knee Runs
  • 20 Power Lunge Jumps
  • 10 Shoulder Taps

EQUIPMENT

  • DB/KB
  • Jump Rope

 

💪 5.30PM & 6:30PM OUTDOOR S&C UPPER 💪🏽

Warm up
– Scap retractions
– Push up
– Dislocations

Work out:
A1: Single arm floor press x 10 each
A2: Deficit Push up x 15

B1: Single arm shoulder press x 12 each
B2: DB Skull crusher x 15
B3: DB Push press x 15

C1: DB Chest fly x 10
C2: DB Lateral raise 1 and ¼ x 10
C3: Arnie press x 10

 

SATURDAY 30TH MAY WORKOUTS ANNOUNCED

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⏱ 7AM OUTDOOR HIT

Equipment: Dumbells

Warm Up

20, 15, 10
Starjumps
High knees
Jumping twists
Run track

45/15 × 3
R1 one minute plank
R2 one minute wall sit
R3 one minute sprints

  1. DB front to side raises
    2. DB situps
    3. DB thruster
    4. DB alternating lunges
    5. DB hammer curls
    6. DB goblet squat with heel kick
    7. DB toe touches
    8. DB RDL
    9. DB alt. Shoulder press
    10. DB bent flys

 

🏋️‍ 8AM OUTDOOR CROSSFIT

WARM UP

4 ROUNDS

========

  • 30 Sec Rope Skipping
  • 10 Glute Raises
  • 5 Deep Squat Rotations e.s.
  • 5 Peaks and Valleys

STRENGTH/SKILL

12 min EMOM

==========

  • Min 1: 12 DB Pendlay Rows (BB/KB)
  • Min 2: 10 BB Deadlift / DB Suitcase Deadlift / KB Deadlift
  • Min 3: 5 Walk Out Glute Bridges

* Maintain form throughout all movements

CONDITIONING

16MIN AMRAP

==========

  • 14 Wall Balls
  • 7 Hang Power Snatches
  • 7 OH Squats/Front Squats
  • 7 Burpees
  • 14 Hollow Rocks

*OH Squats: BB/DB/KB or move to Front Squat.

EQUIPMENT

  • BB/DB/KB
  • Med Ball
  • Exercise Mat

 

💪 9AM OUTDOOR S&C

Warm up
– Lunge to ham stretch
– Lunge and reach
– Floor to sky

Work out:
A1: Clean and press x 10
A2: Push press x 10
A3: DB O/Head reverse Lunge x 10
(1 arm for whole set, then swap after A3, 4 x sets)

B1: DB Deadlifts x 12
B2: Lateral lunges x 12 e/s
B3: Thruster x 12

C1: Renegade row x 12
C2: Tempo Goblet squat x 12
C3: Gorilla push up x 12

 

FRIDAY 29TH MAY WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCK DOWN WORKOUT

EMOM

WARM UP
Surprise

Equipment
Broom Stick
Or
Sand Bag
Or
Kettle Bell

2 WORKOUTS EMOM

KB WORKOUT
KB Swing – Glute Bridges
KB Swap Over – Shoulder Taps
KB Reverse Lunges – Reverse Lunges
KB Sumo Squat High Pull – Half Squats
ROWER Max Effort – Sprint

SANDBAG WORKOUT
SB Vertical Jump – Broom Stick Vertical Jump
SB Bent Over Row – Broom Stick Row
SB Thruster – Broom Stick Row Thruster
SB Sit Up Press – Broom Stick Sit Up Press
SB Run – Sprint

 

🏋️‍♂️ 5:30PM OUTDOOR CROSSFIT

WARM UP

  • 10 Broomstick Shoulder Dislocates
  • 10 Pikes to Extensions

Then:

3 Rounds

=======

  • 200m Run
  • 5 Air Squats
  • 5 DB Muscle Clean e.s.
  • 5 DB Push Jerk e.s.

STRENGTH/SKILL

13 MINUTES OR 6 SETS

==================

CLEAN COMPLEX:

  • 2 Hang Clean Pull + 1 Hang Power Clean + 1 Clean

In between sets perform:

  • 3 Squat Hold (5 sec) to Box Jump

* Athletes: Aim at explosive positional precision for the Cleans.

CONDITIONING: TABATA FEST!

FOR REPS

========

SET 1

5 ROUNDS 20 sec on/10 sec rest

  • SA DB Power Clean and Jerk (R, next round L)
  • DB Russian Twists

SET 2

4 ROUNDS 20 sec on/10 sec rest

  • SA DB Power Clean and Jerk (R, next round L)
  • DB Russian Twists

SET3

3 ROUNDS 20 sec on/10 sec rest

  • SA DB Power Clean and Jerk (R, next round L)
  • DB Russian Twists

After each Set:

2:30 MIN To complete

  • 400m Run/Row (80 High Knee Runs)

Score: Amount of Single Arm DB Power Clean And Jerk.

EQUIPMENT

  • Clean Complex: BB/DB/KB/Broomstick
  • Tabata: DB

 

🍑 6.30pm BOOTY BUILDER

Warm up:
Glute Bridges
Bridge Walk outs
RDL

Work out:
A1: Hip Thrust x 10
A2: B-Stance RDL x 10 each

B1: RDL x 10
B2: Crab Walks x 20
B3: Abductions x 30

C1: Good Morning x 10
C2: Sumo DL x 15
C3: Glute Bridge x 20

THURSDAY 28th MAY WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCK DOWN WORKOUT

AFAP circuit session

Sprints increase by 5 after each round
5 sprints
10 pushups
10 Bicycle crunches
10 jump over burpees
10 plank to elbows
10 overhead press
10 arm circles- fwd and back
10 jump lunges with a v jump
10 single leg Glute Bridges
10 Bulgarian split squats

How many rounds can they get through?

 

⏱ 9.30AM OUTDOOR HIIT

HIIT
40/20
50/10
60/0

1 push-up hold
2 Bicycle crunches
3 jump over burpees
4 plank to elbows
5 overhead press
6 arm circles- fwd and back
7 jump lunges with a v jump
8 upright row
9 reverse curls
10 swings/slams/wall balls

 

⏱ 5:30PM OUTDOOR HIGH INTENSITY

AFAP circuit session

Sprints increase by 5 after each round
5 sprints
10 pushups
10 Bicycle crunches
10 jump over burpees
10 plank to elbows
10 overhead press
10 arm circles- fwd and back
10 jump lunges with a v jump
10 single leg Glute Bridges
10 Bulgarian split squats

How many rounds can they get through?

 

🏋️‍ 5.30PM OUTDOOR CROSSFIT

WARM UP

5 Minutes

=======

  • 10 Shoulder Dislocates with Broomstick
  • 5 Lunge Rotations e.s.
  • 5 Shoulder Tap e.s.
  • 10 Squat Jumps

STRENGTH/SKILL

12 MIN. or 5 ROUNDS

================

  • 10 DB Floor Chest Press (Single or Double DB)
  • 5 DB Renegade Rows e.s.

CONDITIONING

FOR REPS!

========

2:00 MIN AMRAP

  • 12 Power Cleans
  • 30 Sec Plank

Rest 30 seconds

2:00 MIN AMRAP

  • 200m Run/Row (40 High Knee Runs)
  • 20 Air Squats

Rest 30 Seconds

2:00 MIN AMRAP

  • 3 Wall Walks
  • 30 Sec Hollow Hold

Rest 30 Seconds

8 MIN AMRAP

  • 12 Power Cleans (BB/DB)
  • 200m Run/Row (40 High Knee Runs)
  • 3 Wall Walks

EQUIPMENT

  • Broomstick
  • DB/KB
  • Exercise Mat

 

💪 6.30PM BRV360 S&C UPPER

Warm up
– Scap retract push ups
– Band pull aparts
– Scorpions

Work out
A1: DB Unilateral row x 12 each
A2: Zottman Curls x 12
A3: Hammer Curls x 12

B1: DB Bent over row 1 and ¼ x 10
B2: Full ROM Push up (Protract + Retract) x 12
B3: Single arm O/Head tricep extension x 12 each

C1: DB Arnie Press x 15
C2: DB Front raise x 15
C3: DB Bicep curl x 15

WEDNESDAY 27TH MAY WORKOUTS ANNOUNCED

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🔐 6AM OUTDOOR HIGH INTENSITY

Equipment: KB

Warm up:
4 mins
15x BW squats
15x Ws
15x Glute bridges
15x Crunches

Workout:
Legs – 9min
15x RDLs
15x Sumo squats
15x Reverse lunge R
15x Reverse lunge L
15x KB Swings

Arms & Abs – 9min
15x KB upright row
15x Push ups
15x Plank saws
15x Full sit ups
15x bicycle abs (each side)

Cardio – 9min
15x jump squats
15x toe taps (to KB)
15x Plank jacks
15x sprinters hop R
15x sprinters hop L

 

⏱ 9.30AM BRV360 HIIT WORKOUT

Timing:
90:90 60:60 30:30

Equipment
KB or DB

ROUND 1
Goblet squats 5right 5 left
Alternating lunges

ROUND 2
SA OH press 5 right 5 left
SDLHP

ROUND 3
Standing crunch 10 left 10 right
KB swing

ROUND 4
Complete 1 min of all above exercises

 

🏋️‍♀️ 5.30PM BRV360 CROSSFIT

WARM UP

7 MINUTES

========

  • 10 Sumo Good Mornings
  • 5 Slow Sit Ups
  • 5 Air Squats
  • 200m Run

CONDITIONING: SWEATFEST

4 ROUNDS

========

  • MIN 1: 55 Sec Jumping Jacks
  • MIN 2: 50 Sec Wall Sit
  • MIN 3: 45 Sec Burpees
  • MIN 4: 40 Sec Plank
  • MIN 5: 35 Sec DB/KB Racked Alt. Front Lunges
  • MIN 6: 30 Sec Hollow Hold
  • MIN 7: 25 Sec HR Push Ups
  • MIN 8: Rest!!

* Score: Total Burpees + Total HR Push Ups

EQUIPMENT

  • DB/KB
  • Exercise Mat

 

💪 5:30PM & 6.30PM OUTDOOR S&C FULL BODY

Total body conditioning

Warm up

– Lunge and reach
– Squat stretch
– Shoulder dislocation or arm swings

Work out

A1: DB Deadlift x 10
A2: Alternating DB Snatch x 20
A3: Russian Twist x 30

B1: DB Renegade Row x 10
B2: DB Squat thruster x 20 (10 each arm)
B3: Plank tap (feet) x 30

EVERY MINUTE ON THE MINUTE X 5

C1: Push up x 12
C2: Bicycle crunch x 15 each

TUESDAY 26TH MAY WORKOUTS ANNOUNCED

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🔐 6AM BRV360 LOCK DOWN WORKOUT

Equipment: NIL

Warm Up
30 starjumps
30 punches
30 high knees
30 butt kicks
30 hillclimbs
Repeat for x 20 reps

SUPERSETS
30 x sec each exercise supersetting x 3 rounds
30 seconds rest after each block.

A. Lunge & Lateral Leg Lift
Pushups & 4 x shoulder taps
Squat & elbow to knee
Situp & 4 x twists

B. Courtsey lunges
Renegade Rows
Lateral Squat walk
Reverse Toe Touches

C. Butt kicks
Starfish Crunches
High knees
Leg Raises

D. Walkout to ski jump
Plank
Starjumps hands in front
T Rotations

E. Double inward heel touch
Glute bridges
Half burpee with alternating leg kicks
Running on spot

 

⏱ 9.30AM & 5:30PM OUTDOOR HIIT

Timing
30/30- plank in test time
50/10
45/15

  1. Pulse lunges- plate
    2. Single leg squat to kneels
    3. Suicide runs
    4. Plate car drives
    5. Plate chest press
    6. Spring star jumps
    7. Plate Russian twists
    8. Rower
    9. Pushups
    10. Plate overhead tri ext

Warm up
Run
Windmills
Run
Pushups
Run
Squats
Run
Floor walks

 

🏋️‍♀️ 5.30PM OUTDOOR CROSSFIT

WARM UP

5 Minutes

=======

  • 20 DU’s 40 SU’s
  • 10 Arm Circles e.s. e.w.
  • 10 Scapula Push Ups
  • 10 Band Pull Aparts

STRENGTH/SKILL

12 Min. or 5 Rounds

==============

BENT ARM PUSH (B)/ STRAIGHT ARM PULL (B)

  • 5 Box Dips (Negative Descent, hold 3 sec, then Push)/Chair Dips
  • 10 Parallette Scap Pulls/Towel Scap Pulls (perform slow)

CONDITIONING

FOR TIME

=======

Buy In: 100 DU’s/150 SU’s

Then

21-15-9

  • KB US Swings 32kg/24kg
  • Walk Outs (Pike to Straight Arm Plank)

Then

Cash Out: 100 DU’s/150 SU’s

Time Cap: 12 Minutes

EQUIPMENT

  • Box/Chair
  • Parallettes
  • Towel
  • KB/DB/Plate
  • Jump Rope

 

💪 6.30PM BRV360 S&C LOWER 💪🏽

Warm up
– Full depth squat
– BW RDL
– Bridge walk outs

Work out:

A1: Heels Elevated 1 and ¼ Squat x 10
A2: Alternating DB Reverse lunges x 20

B1: Bulgarian Split squat x 15 each
B2: DB B-Stance RDL x 15 each

C1: Goblet squat x 12
C2: Pistol Squat x 12 each
C3: Deadbug x 12 each

 

👙 7.30PM CORE CRUSHER

Warm up
10 bird dog
20 mountain climbers
10 lizard stretches

Workout
3rounds x 50s on/10s off (back to back)

Leg raise w. knee tuck (keep feet off the floor)
Low plank to reach (object arm length in front)
Short flutter kicks with DB/weight object overhead
Plank pull through (DB/weighted object)
V-up with russian twist
Reverse plank march

Tabata finisher
8 x 20s on/10s off
Alt. Hollow hold and Superwoman/Superman 🤩

Equipment needed
DB/light KB/weighted object easy to grip

MONDAY 25TH MAY WORKOUTS ANNOUNCED

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🔐 6AM OUTDOOR HIGH INTENSITY

Tabata
20/10 × 8 supersets

Equipment
Home: Bodyweight
Outdoor: KB & resistance bands

Warm up
Leg kicks & sprint
Windmills & sprint
Lunges & sprint

1A KB squat & bicep curl
1B KB press

2A shoulder taps
2B plank jumps

3A KB one arm row
3B KB swing

4A Vertical jumps
4B Mountain climbs

REST 1 minute

5A Banded pull aparts
5B Banded lateral raises

6A Situps
6B Leg raises

7A Lateral lunge to cross body row
7B Banded thrusters

8A Plank
8B Squat hold

 

⏱ 9.30AM BRV360 HIIT WORKOUT

Equipment: Dumbells

Warm up:
20 seconds each
Fwd punches
Shoulder taps
Pushups
Situps

50/10 45/15 40/20

  1. DB lunge & One Arm Row
    2. DB Sumo Squat & High Pull
    3. Lying Toe Touches
    4. Supermans
    5. DB Alternating Shoulder Press
    6. DB Arnie Press
    7. Plank Leg Lifts
    8. DB Russian Twists
    9. DB Lunges & Squat
    10. DB Squat Hold with Forward Press

 

🏋️‍️ 5.30PM BRV360 CROSSFIT

WARM UP
3 Rounds
=======
  • 20 Jumping Jacks
  • 8 Air Squats
  • 4 Push Ups
  • 2 DB Squat Clean to Thruster e.s.
STRENGTH/SKILL
14 MINUTES OR 5 SETS
==================
FRONT SQUATS
  • 3 X Descend + Halfway Ascend + Descend + Full Ascent
In between sets
  • 2 SL Jefferson Curls e.s. (As slow as possible)
Options:
  • Bodyweight with Broomstick
  • Single DB front racked
  • KB front racked
  • Barbell
CONDITIONING
FOR TIME
========
60 Clusters (DB/BB/KB)
  • Every 90 Seconds stop and perform 6 V-sits
Time Cap: 15 Minutes
EQUIPMENT
  • DB/BB/KB
  • Exercise Mat

 

💪 5.30PM & 6:30PM OUTDOOR S&C UPPER 💪🏽

Warm up

– Scap retractions
– Push up
– Dislocations

Work out:

A1: Single arm floor press x 10 each
A2: Deficit Push up x 15

B1: Single arm shoulder press x 12 each
B2: DB Skull crusher x 15
B3: DB Push press x 15

C1: DB Chest fly x 10
C2: DB Lateral raise 1 and ¼ x 10
C3: Arnie press x 10

SATURDAY 23RD MAY WORKOUTS ANNOUNCED

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⏱ 7AM OUTDOOR HIT

Warm up
Jog track
Sprint track
High knees
Starjumps

Equipment: sandbag or DB or deadball and bench/box

R1 40/20
R2 50/10
R3 60/0

Upper:
1. Single leg step ups
2. Bulgarian lunges
3. 1 and half squats
4. Clock lunges
5. In & out squats

Rest 1 minute

Lower:
1. Overhead press
2. Bent row
3. Tricep pushups
4. Upright Row
5. Incline/decline pushups

 

🏋️‍♀️ 8AM OUTDOOR CROSSFIT

WARM UP

5 Minutes

=======

  • 5 Squat Rotations e.s.
  • 5 Broad Jumps
  • 5 DB Muscle Snatch e.s.
  • 10 Box Step Ups

STRENGTH/SKILL

SNATCH COMPLEX

==============

14 Minutes or 6 Sets

  • 2 Hang Snatch High Pull + 1 Hang Snatch + 1 Power Snatch

In between sets:

  • 5 Kick Throughs e.s.

CONDITIONING

5 ROUNDS

========

4 Minutes to Complete

  • 400M Run/Row (80 High Knee Runs)
  • 15 BB/DB Rows
  • Max Burpee Box Jumps in remaining time

Rest 90 Seconds in between rounds

Score is reps for Burpee Box Jumps

BB: 20kg/15kg

DB: Single any weight

EQUIPMENT

  • BB/DB/KB
  • Box or elevated object

 

💪 9AM BRV360 S&C

Warm up
– Walking toe taps
– Ham stretch to hip stretch
– Full rom push up

Work out:
A1. Heels elevated 1 and 1/4 squat x 8
A2. DB Leg curl x 12
A3. Squat thruster x 12

B1. Renegade row x 10
B2. Push up x 10
B3. Skull crusher x 15

C1. DB alt snatch x 10
C2. Devils press x 10
C3. DB Alt lunge x 12

 

 

FRIDAY 22ND MAY WORKOUTS ANNOUNCED

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🔐 6AM OUTDOOR HIGH INTENSITY

SUPER SET EMOM

Equipment:

Broomstick
DB (If you have)

Warm Up

10M Interval Sprints

Workout 1
DB Front Squat
Push Up Opposite Shoulder Tap

Workout 2
Renegade Row
Single Arm Floor Touch Jump

Workout 3
DB Clean Thruster
Short Sprints 45 Sec

Workout 4
DB Sit Up Extension
Single Leg Burpee

Workout 5
Single Leg Side Ski Jump (over broom stick)
Bicep Curl Shoulder Press MAX  or OH Press Broom Stick

RUN  (Max Time)

🏋️‍♂️ 9.30AM BRV360 CF WORKOUT

WARM UP

3 Rounds

=======

  • 10 Bodyweight Good Mornings
  • 5 Slow Sit Ups
  • 2 Devils Press e.s.
  • 30 DU’s/SU’s

STRENGTH/SKILL

15 MIN CORE EMOM

===============

  • Min 1: 40 Sec Back Extensions
  • Min 2: 40 Sec Hollow Rocks
  • Min 3: 40 Sec Plank

CONDITIONING

12MIN AMRAP

===========

  • 7 Push Ups
  • 14 DB/BB Snatch
  • 21 Lateral Jumps Over DB/BB

EQUIPMENT

  • DB/BB/KB
  • Jump Rope
  • Exercise Mat

 

🍑 6.30pm BOOTY BUILDER

Warm up
Glute bridge
Lateral Lunge
BW RDL

Workout
A1: Hip Thrust (BB/DB) x 10
A2: 1 and 1/4 Bulgarian S/S x 10 e/s

B1: Banded Glute Bridge x 10
B2: Banded Squat x 12
B3: Crab Walk x 12 e/s

C1: Good Morning x 12
C2: Long stride Lunges (walking or alternating) x 12
C3: Seated abductions x 30

THURSDAY 21st WORKOUTS ANNOUNCED

By | Coming Workouts | No Comments

🔐 6AM BRV360 LOCK DOWN WORKOUT

AFAP

Equipment= CHAIR + DB OR CAN

 Station 1
15 incline pushups
15 DB/can alternating shoulder punches x2 + double punch x2
20 incline shoulder taps
20 dips
15 burpees
X2

Station 2
15 slow tempo step ups
15 reverse lunges
20 single leg Glute Bridges
20 kneel to squats
15 burpees
X2

Station 3
15 frog leaps
15 pistol squat jumps
20 reverse lunges with a jump
20 side step pushups
15 burpees
X2

Station 4
15 Superman’s
15 crab walks each side
20 shoulder press
20 side raises
15 burpees
X2

X5 runs
Repeat

 

⏱ 9.30AM BRV360 OUTDOOR HIIT

Equipment: Kettlebell

WARM UP:
30 seconds each
1. High knees
2. Groin and hamstring stretch
3. Prone angels
4. Hand release push ups
5. Toe taps

WORKOUT:
50/10
20/10
X2 rounds

  1. Pop Squats
    2. KB RDL
    3. KB Sumo squat to High pull (alternating)
    4. Staggered push up
    5. Reverse crunches
    6. KB Plank drag
    7. Bicycle abs
    8. Squat walks
    9. 1 inchworm + 2 prisoner squats
    10. 10 high knees + 2 star jumps

 

🏋️‍♀️ 5.30PM OUTDOOR CROSSFIT

WARM UP
3 ROUNDS
  • 5 Peaks and Valleys
  • 5 Lunge Rotations e.s.
  • 5 Cosak Squats e.s.
  • 5 DB Hang Power Clean and Jerk e.s.
  • 20 Jumping Jacks
STRENGTH/SKILL
12 MINUTES
=========
BACK SQUATS
5 x 3 of:
  • Descend + Half Ascend + Descend + Full Ascent
Options:
  • Bodyweight with Broomstick
  • Single DB
  • KB
  • Barbell
CONDITIONING
FOR TIME
=======
21-18-15-12-9-6-3
  • HSPU (Strcit/Kipping/Scaled)
  • Power Cleans (BB/DB)
  • DU’s x 3 /SU’s x 4
Time Cap: 16 Minutes
EQUIPMENT
  • DB/BB/KB
  • Skipping rope

 

💪 6.30PM BRV360 S&C UPPER

Warm up
– Scap retract push ups
– Band pull aparts
– Scorpions

Work out:
A1: DB Unilateral row x 12 each
A2: Zottman Curls x 12
A3: Hammer Curls x 12

B1: DB Bent over row 1 and ¼ x 10
B2: Full ROM Push up (Protract + Retract) x 12
B3: Single arm O/Head tricep extension x 12 each

C1: DB Arnie Press x 15
C2: DB Front raise x 15
C3: DB Bicep curl x 15