“Big Squishy”
Warm-UP 6:50-7:00
800 Meter Run + 10 Dips + 10 Pull-ups
21-15-9 (for time)
Deadlift 185
Boxjump
Pushup
Arm Circuit:
21-15-9
Seated Cable Curls @ 100lbs
Chin-ups
Tricep Rope pull-down (130lbs)
Bicep Dumbbell Drop Sets Hammer Curl (1 Round)
Each weight must be done 7 reps
50, 40, 30, 20
Team Arm Circuit
Standing Bicep Curl with 90lbs 10-1
Overhead Tricep Extension (EZ-Bar) 1-10
Core Work Circuit (3 Rounds)
5 L-pull ups
10 Leg Raises on bench
15 Decline Sit-ups with 20 lbs ball
20 sit-ups
1 comment:
21-15-9 Deadlift, Box Jump, Pushup
Chris: 6:40
Stu: 6:40
Eric: 10:15
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