Senior Age Group Dry Land Workout

10 reps each, 5 rounds for time.

Hammer curl with lunge and press (lunge forward while curling dumbbelss, then press overhead, sticking your head through your arms with shoulders shrugging toward ears). Push up and row - dumbbells

3 way dumbbell swing (forward, left, right) Dumbbell squat jump (1/4 squat and explode off the floor, pointing toes and jumping up high).