[diesel] Tricep Trailer Trash

AO: diesel
Q: Bratwurst
PAX: U-Haul, Draper, Penalty Box, Endo, Lambeau, Roomba, Peaches, Cartel, squirts, Dunkin, Kermit
FNGs: None
COUNT: 12
Warm-up
Chest and Shoulders
– Imperial Walkers
– Don Quixote
– Bonnie Blairs
– Arm Circles
– Arm Swings

Exercises: 45sec on / 15sec off. 3 rounds. Round 2 & 3 more weight, more explosive, or double time
1) Chest Press – even with nipples, negative if possible
2) Chest Fly – bottom of wrist/ end of DB hits ground

:30 sec between sets

3) Standing DB Forward Punch and controlled fall
4) Standing Alternating Shoulder Press – double if more weight

:30 sec between sets

5) Lateral Raises – open palm front to pinky high to ear level, alternate, double
6) Front Raises – thumbs up to eye level, alternate, double

:30 sec between sets

7) Skull Crushers – laying down, db beside head
8) Standing Tricep OH Extension – single db

:30 sec between sets

9) Tricep Kickbacks – stand-up and hinge, all 4s, pin elbow, alternate, double

:30 sec between sets

Garmin (Strength( – Increase your Pedal Power – Core, Lower Back, Glutes, Thighs & Hamstrings

:45 on, :15 off – 3 rounds
10) Shifting Side lunge – light weights, legs spread
11) Plank with Knee to Elbow
12) Standing Calf Raise – Block, DB, KB on shoulders / behind neck

Ending Core :60 on:
13) Inchworm Plank – walk hands out (keep legs straight), 1 pushup, walk hands back
14) Single Leg Deadlift – switch to other side after 30 sec

Announcements: upcoming monthly convergence at Waxhaw Express

Penalty Box took us out.