Monday, July 20: Tri's and Bi's

No running today, but I opted for something else at the FD.

15-12-9-6
Hammer Curl
*Immediately after 5 Dead Hang Weighted Pull-ups, 35lbs
40-45-55-60

8 Tabata Intervals
Med Ball Twist Crunches
10-10-10-10-9-9-9-10

15-12-9-6
Straight Bar Curl
*Immediately after 5 Dead Hang Weighted Pull-ups, 35lbs
75-85-95-115

8 Tabata Intervals
Oblique V-ups (4 Each Side)
15-15-13-12-15-15-10-12

15-12-9-6
Seated Alternating Dumbell Curls
*Immediately after 5 Dead Hang Weighted Pull-ups, 35lbs
40-40-45-50

8 Tabata Intervals
L Leg Raises
10-10-10-10-10-9-9-9

15-12-9-6
Tricep Pull-downs
*Immediately after 10 3 Count Push-ups and 10 Ring Dips
40-50-60-70

15-12-9-6
Tricep Kick Backs
*Immediately after 10, 3 Count Push-ups and 10 Ring Dips
20-25-30-30

4 Sets
Seated Skull Crushers, 60lb Dumbbell
*Immediately after 10, 3 Count Push-ups and 10 Ring Dips
15-14-13-12