Sports Mall KB Work

"I Like Skulls and Crossbones"

Warm-up: 6:45-7:00
10-1; 1-10 Man Makers w/ 25lbs

Beat Down”: 7:00-7:25
30-20-10
Burpees
KB Swings
Situps
135lbs Deadlift

Biceps Work: 7:30-7:45
Standing Barbell Curls
15 x 65lbs
12 x 85lbs
10 x 105lbs
8 x 125lbs then Strip Set (6 reps at each weight)

KB Circuit:
3 Rounds
5 each side Turkish Get-UP
10 each side One-Arm Seated Military Press
20 Squats
30 total Pass Between Legs

Bicep Heavy Load:
Seated Preacher Curl Machine (Work Up to 3 Rep Max)
Round 1: 12 Reps 50%
Round 2: 10 Reps 60%
Round 3: 8 Reps 70%
Round 4: 6 Reps 80%
Round 5: 4 Reps 90%
Round 6: 3 Reps 90%

Triceps Circuit:
4 Rounds
10 Overhead Dumbbell Press @ 70lbs
10 Reserve Grip Pushdown @ 120lbs
10 Dips
10 Normal Grip Rope Pushdown @ THE STACK – BOOM!