05/20/12
Run 1 mile (9:30 minutes)
Burpies x 100 (6:49 minutes)
Triceps:
Cable Overhead Extension (with rope): (32.5) 12, (37.5) 12, (42.5) 12
Ez Bar Overhead Extension: (65) 12, 12, 12
Rope Press Down: (30) 12, 12, 12
Biceps:
HS Machine Curl: (110) 12, 12, 12
Incline DB Curl (superset with bar curl): (40) 12, 12, 12
Fat Bar Curl (close grip): (24) 11, 11, 11
Hammer Curl: (40) 11, 12, 11
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