Left For Dead

Warm-Up Run 2 Miles

1)
15 Standing BB Curl @ 85# + 10 Dynamax Push-Ups + 10 Rope Hammer Curls
12 Standing BB Curl @ 105# + 10 Dynamax Push-Ups + 10 Rope Hammer Curls
10 Standing BB Curl @ 125# + 10 Dynamax Push-Ups + 10 Rope Hammer Curls
12 Standing BB Curl @ 105# + 10 Dynamax Push-Ups + 10 Rope Hammer Curls
15 Standing BB Curl @ 85# + 10 Dynamax Push-Ups + 10 Rope Hammer Curls

2)
Seated Preacher Curl + Seated One Arm Curl
12@50% + 6 Single Arm Curls w/ 35#
10@60% + 6 Single Arm Curls w/ 35#
8@70% + 5 Single Arm Curls w/ 35#
6@80% + 5 Single Arm Curls w/ 35#
4@90% + 4 Single Arm Curls w/ 35#

3)
Dips + Leg Raises
10-20-30-20-10

4)
21-15-9
Lying Cable Curl + Reserve Tricep Pushdown

"Hero Workout Michael"
3 Rounds
Run 800 Meters
50 Back Extensions
50 Sit-ups