2 minute plyometric lunge (2 minutes for each leg)
12 Arnold curls - 3 sets
Arnold Dumbell Press/Curl
Hold two dumbbells at your sides
with your palms facing forward. Start by curling the dumbbells up to
your shoulders like a normal curl, from there press them straight above
your head while at the same time twisting them 90 degrees so that your
palms are once again facing forward. Reverse the motion in a controlled
manner, this counts as one rep.
Plyometric Lunge
Lung forward just like a normal lunge so
that the thigh of your lunging leg is parallel to the ground and the
shin of your back leg is also parallel to the ground. Instead of
pushing back up, hold this position. You can put your hand on the wall
to balance yourself if you have trouble holding the position. Hold this
position for 2 minutes, or as long as you can.
My bad.