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November 30
Arms
2 ROUNDS •
16 MOVES •
15 WELLBEING MINUTES 
ROUND 1: JABS
Do 15 on each side.
ROUND 1: AIRPLANE LIFT
Do 15 reps.
ROUND 1: PUSH UPS
Do 15 reps. Knees down for modification.
ROUND 1: SHOULDER TAPS
Do 10 reps each side.
ROUND 1: INCHWORMS
Do 10 reps.
ROUND 1: TRICEP DIPS
Do 15 reps.
ROUND 1: ROTATING PLANK
Do 5 reps on each side. Go at your own pace.
ROUND 1: COBRA PRESS
Do 10 reps.
ROUND 2: JABS
Do 15 on each side.
ROUND 2: AIRPLANE LIFT
Do 15 reps.
ROUND 2: PUSH UPS
Do 15 reps.
ROUND 2: SHOULDER TAPS
Do 10 reps each side.
ROUND 2: INCHWORMS
Do 10 reps.
ROUND 2: TRICEP DIPS
Do 15 reps.
ROUND 2: ROTATING PLANK
Do 5 reps on each side.
ROUND 2: COBRA PRESS
Do 10 reps.
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