Warm Up: 10 minutes
"Classic Ripper": complete required reps every 2 minutes for 10 minutes. Remaining time of 2 minutes is recovey.
- pull up: 10 reps
- push up: 20 reps
- air squat: 30 reps
Work: "Gun Show" Friday: Suns out guns out
- perform 1 max rep set after sufficient warm up. Use poundage from weeks 1 & 2.
- triceps: dumbbell skull crusher
- biceps: barbell curl
- forearms: barbell wrist curl
- mermaids: 2 sets/ 20 reps L/ R
- knees to elbows: 50 total reps