5 and 6 Triceps Biceps. Required: 2 light and 2 medium plates. 2 rounds of push ups. *Demonstrate plyo push up *Very long (Over 6mins!)

Exercises:

• 2 2 Push Up
• Singles
• Ply Yos
• Stand Up With Medium Plates In Each Hand
• 2 2 Bicep Curl
• 1-3
• 2 Slow Pulses Then 1 Single Curl
• Single Bicep Curl
• Now Use Light Plates In Each Hand
• 2 2 Tri Cep Kickback
• 1 Slow Tri Cep Kickback Then 1 Slow Top Half Curl
• Triple Tri Cep Kickback Then 1 Mid Range Curl
• Combine Plates Above Head
• Non Stop Pulsing Tri Cep Extension
• Get Ready To Push Up