TGIF June 6, 2008

Warm-Up (for time)
5 Rounds: 400m run (Pick your own speed for the run) + 30 box jumps (Level 12) + 15 Chin-Ups

Arm Circuit
10-9-8-7-6-5-4-3-2-1
Standing Barbell Curl @ 125#
Skull Crushers @ 90#
Dumbbell Hammer Curl @ 40#
Overhead Dumbbell Extension @ 70#

3 Rounds
Preacher Curl Negatives @ 70lbs x 10 reps (partner)
+
45lb plate Reverse Curl as many reps as possible

3 Rounds
10 Body Weight Bench
10 Push-ups over Dynamax Ball
10 Dumbbell Overhead Tricep Press @ 70lbs