Warm Up

The Thang:

40 secs exercise, followed by 20 secs isometric hold for 4 rounds, then rest

Circuit 1:

Narrow Squats

Squat holds

Circuit 2:

Chest Press

Hold arms right above the ground

Circuit 3:

Mid Row

Elbows back

Circuit 4:

Triceps Extension

Triceps Dips Hold (on a curb)

Circuit 5:

Bicep Curls

Isometric hold

Circuit 6:

Shoulder press

Front Raise hold



20 secs Wall sit on the fence

20 secs Bear Crawl hold

20 secs Hand stand on fence

Repeat 3 Rounds


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