OVObell

Skull crusher —> Single arm bench press —> Crush grip press

Pre-fatigue the triceps with the skull crushers for maximum effect.

Quick weekend workout 🏋️‍♂️

For time:
63 Double unders
21 Reverse lunge sn**ch
45 Double unders
15 Reverse lunge sn**ch
27 Double unders
9 Reverse lunge sn**ch

A shoulder burner that will also challenge balance and coordination.

No rope or room to skip? Sub in some jumping jacks.

Stable shoulders = bigger lifts

Not your usual big ticket item here, but working on all the smaller muscles that support the bar overhead can add serious kilos to your lifts.

Workout Wednesday 😓

No bike erg? Try for 2:00 at 70-80% effort on,
- rower
- ski erg
- shuttle runs
- skipping
- down ups

12-minutes of graft. Get after it!

Curls are not a crime 🚨

1) Single arm curls
Pre-fatigue the biceps with single arm curls. Full open arm at the base, big squeeze at the top.

2) Duel grip hammer curls
Finish them off with a max set of hammer curls. Repeat for 3 sets.

Two OVO exercises for stronger triceps.

1) Overhead extensions
Using the outer handles, drop the OVO behind the head and feel the stretch. Press the OVO back overhead, straighten the arms and squeeze the triceps.

2) Kickbacks
Using a little momentum here to overload the tricep. Keep torso and upper arm roughly parallel to the floor, allow the elbow to flex and extent. Make sure to squeeze the tricep hard.

Using an OVO to build a bigger back. 🦍

1) Chainsaw row
Grab an outer handle, brace hard and row back towards to hip for extra emphasis on the lats.

2) Gorilla row
Take two OVOs and use one to stabilise the rowing movement.
Great option for those looking to take some pressure out of the lumbar spine.

Save this one to smash later!