10min Warmup. Warm up the bicep and the triceps as you will begin with strength focused movements.

Block 1: 18mins

This block is a strength focused block. Completed the given sets, reps and rest time of one exercise before moving to the next exercise. “Max” Means the max amount of load/weight you can do for the given reps and sets.

Block 2: 26mins

Begin with the METCON. Keep cycling through the 3 exercises at a consistent pace for 12 mins. (** DB 21: 7 curls of the bottom half, 7 curls of the top half, 7 curls full). Use a 2 minute rest and then repeat the same concept for the second METCON.