Instructions:

This is a flow workout, move from one exercise to the next. Each round last for 5-minutes, perform 3 rounds in total with a 60-second rest interval between rounds.

Exercises:

  • Arm cast
  • Shoulder cast
  • Advanced shoulder cast
  • Iron cross hold with rotation (advanced)
  • Torch press
  • Flag press
  • Reverse mill

Change sides and repeat on the other arm.