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ELEVEN FIVE

Perpetual Fitness – Perpetual Sculpting

Weightlifting

Bicep Curl

6 Sets, :60 Per Set

Odd Rounds Right Arm

Even Rounds Left Arm

– :15 Hold at Top of Curl

– :30 Bicep Curls

– :15 Rest/Transition

2:00 Rest After Final Set

DB Tricep Kickback

6 Sets, :60 Per Set

Odd Rounds Right Arm

Even Rounds Left Arm

– :15 Hold at Back of Movement

– :30 Tricep Kick Backs

– :15 Rest/Transition

2:00 Rest After Final Set

Goblet Squat

4 Sets, :90 Per Set

– :15 Hold at Bottom of Squat

– :30 Goblet Squats

– :45 Rest

1:00 Rest After Final Set

Calf Raises

4 Sets, :90 Per Set

– :15 Hold on Toes

– :30 Calf Raises

– :45 Rest

1:00 Rest After Final Set

Core / Midline

Metcon (No Measure)

4 Sets, 2:00 Per Set

– :20 Arch Hold

– :20 Supermans

– :20 Rest/Transition

– :20 Hollow Hold

– :20 Hollow Rocks

– :20 Rest/Transition

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