This classic upper body workout is made up of two sequences: one long, flowing kneeling arm set that transitions straight into a kneeling push up finisher.

Be prepared to work your triceps, biceps, shoulders and upper back muscles as we begin in a kneeling position with single arm tricep extensions and flow on to layer an overhead press, around the worlds, offerings, underhand grip rows and more. We close this set with one final round of tricep extensions before transitioning straight into a push up sequence designed to get every last bit of work out of your triceps!

This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.

Enjoy!