Focus: Biceps & Core
Equipment: TRX & one set medium/heavy dumbbells

1. TRX Biceps Curls:
- 12 reps

2. Dumbbell Biceps Curls Matrix:
-8 Full reps
-8 Mid-range combo
-8 Mid-range push/pull
-8 Full reps

3. Halos:
- 10 reps (ES alternating)

Perform entire circuit 3 times

Focus: Triceps & (touch of) Lower Body
Equipment: Cable Set-Up - with straight bar attachment

1. Reverse Grip Triceps Press - 8-10 reps
2. Basic Grip Triceps Press - 8-10 reps
3. Triceps Push-Up to pounce - 8 reps
4. Fall Back/Chair Position ISO Hold:
- 10 Pulses
- 5 Fall Back Squats
- 10 Puls...

Focus: Triceps & Core/Abs
Equipment: TRX & one set (medium/heavy) dumbbells

1. TRX Triceps Extension - 12 reps
2. (Anti) Skull Crushers - 12 reps
3. Overhead Pull w/Bridge/ Sit-Up - 12 reps
4. Table Top Position Reverse Curl (heel drop) - 12 reps

Focus: Triceps & Core
Equipment: Cable Set-Up - rope attachment

1. Overhead Triceps Extension - 12 reps
2. Triceps Press - 12 reps
3. Walkout to Plank/Quadruped Combo - 3-5 reps

Perform entire circuit 3 times

Focus: Triceps & (touch of) Lower Body (E)
Equipment: Cable Set-Up

*perform moves 1&2 on the R, then moves 1&2 on the L
1. Cable Triceps Kickback - 12 reps
2. Straight Arm Pull - 12 reps
3. SL Fall Back Chair Position ISO hold - 10 pulses, 5 full reps, 5 pulses (ES)

Perform entire circuit 3 times

Focus: Triceps with a side of shoulders and chest + Core/Abs
Equipment: Bench (suggested but you can do on the floor), one set medium/heavy dumbbells
1. (Anti) Skull Crushers - 12 reps
2. Close Grip Press - 12 reps
3. Overhead Pull - 12 reps
4. Incline Triceps Push-Ups - 5-8 reps
5. Incline Side...

Focus: Abs /Core (A)
Equipment: Physio Ball

1. Physio Ball Sit-Ups - 15 full reps, 10 pulses, 5 full reps
2. Physio Ball Roll-Outs w/ circles - 6-8 reps drawing circles EW
3. Physio Ball Table Top Crunches - 10 full reps, 10 pulses
4. Physio Ball Passes - 10 reps EW
5. Physio Ball Dead Bu...