5 Rounds
5 Chin-ups
10 Dips
15 Wall Balls
20 Ring Push-Ups
9-15-21-27
Straight Bar Curl (95lbs) +
Overhead Seated Tricep Pull +
Hammer Curl (25lbs)
Bicep Dumbbell Curls
3 Rounds
30 lbs Pre-Exhaust
Single Arm to Failure
3 Rounds
6 x reverse curls
6 x rope push down
6 x preacher curl
6 x overhead dumbbell triceps
Nasty:
7 Rounds
Dead Lift @ 135 lbs X 15
Ring Push-Ups X 15
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