Core/Cardio

Partner Workout

• 8 rounds
• Partner A: 200m run
• Partner B: 5 x ManMaker (40# DBs), then sit-ups til partner returns
• Switch.

Niko C. 
Fireman 

Arms #72

Arms

• Rower Curl
• 250m
• Row 250m just curling the handle to your chest. Legs are stationary.
• Standing DB Curl
• 12, 10, 8, 6 reps/arm
• Banded EZ Curl
• 4 x 10 reps
• Banded Skull Crusher
• 4 x 10 reps
• Single-arm Overhead Cable Extension 
• 4 x 12 reps/arm
• Weighted Triceps Push-up
• 50 total

Niko C. 
Fireman 

Chest #72

Chest

• Divebomber Push-up
• 40 total
• Decline Bench
• 12, 10, 8, 6, 4 reps
• Banded Bench
• 4 x 12 reps
• Wide DB Press
• 4 x 12 reps
• Move dumbbells in an arc like you have a barrel on your chest.
• 50's
• 2 rounds
• 50 reps without racking the bar.

Niko C.
Fireman