W1 Arms, Calves & W2 WB Shots, Burpees, DUs, Pullups, Dips

07/23/14

Workout 1 Arms & Calves

LF Machine Curl 4 x 15
LF Triceps Press 4 x 15
Incline DB Curl 3 x 10
Rope Press Downs 3 x 20
Barbell Curls 3 x 10
Dips 3 x 15
Single Arm Pulldown Curls 3 x 15
Overhead Rope Extensions 3 x 12
Standing Calf Press 3 x 12
Seated Calf Press 3 x 12

Workout 2

30-20-10 reps of:
Wall Balls (20)
Burpees
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Double Unders x 42
Pullups x 21
Ring Dips x 21
Double Unders x 30
Pullups x 15
Ring Dips x 15
Double Unders x 18
Pullups x 9
Ring Dips x 9