3 Rounds w/ 20# dumbbells:

  • 15 regular push-ups
  • 15 lawn mowers (each)
  • 15 slow up, fast down curls
  • 15 wide hammer curls
  • 15 push-up w/ row (alt)
  • 15 bent over row
  • 15 fast up, slow down curls
  • 15 concentration curls (each)

10 Rounds:

  • 1 minute ab exercise
  • 10 seconds rest

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