(2 Red springs hard or 2Black easy)
Kneeling lat pull down + hold
kneeling bicep pull down + hold
kneeling tricep pull down + hold
(0Spring hard or 1Black easy)
Plank hold into plank to pike
Table top hold into Bear + push up combo
Elbow/knee plank hold into crunch
Saw
Cobra + micro arm burst
Elbow plank to pike micro burst
(1Black spring hard or 0Spring easy)
Tricep dips
Giant plank (toes on floor) + micro giant wheelbarrow
Giant wheelbarrow
Giant saw
Giant crunch
(0Spring hard or 1Black easy)
Catfish + push up combo
Push ups