A30/ B30/ C30
30 rest
5x at each: 30 min set for 45 min This is what I have:
Station 1:
alternating press With one arm always up
90 degree bent elbow lateral raise
90 degree elbow internal & external rotation
Station 2:
Dead bug overhead reach- straight arms with chubby ends in hands
Kneeling tricep ext (1/2 kneeling as an option)
Hammer curl
Station 3:
push ups
Plank row or pull downs
Lateral curls