Warm Up (7:00 AMRAP) 21 Dynamic X Push-Ups 21 Chin-Ups 21 Low - TopicsExpress

Warm Up (7:00 AMRAP) 21 Dynamic X Push-Ups 21 Chin-Ups 21 Low Equalizer Dips 21 DB Hammer Curls Work Out (Phase 1 - 20:00) 7 Decline DB Hammer Grip Chest Press 7 DB bicep curls 7 BB skull crusher 7 Super Wide BB bent low rows (tap barbell on floor) (Phase 2 - 15:00) 14 Plyo Push Ups 14 Equalizer Pull Ups 14 Suspension TRICEP Extensions (beginner) or Ring Dips (advanced) 14 DB confrontation curls Finisher (7:00 AMRAP) 21 Hand Release Burpees 21/21 Single Arm DB Plank Rows 21 Bent Over DB tricep kickback to BICEP curl (focus on FLEXING in both positions)

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