1/20/17

"Prison Friday"

Complete in any order:

1. Ring dips or fixed dips 5 x failure.

2. Barbell curls 5 x failure (10+).

3. DB bent over rows 5 x failure (10+).

4. Strict pull-ups or strict ring rows with feet on a bench x 50 reps (Stamford).

5. Rope climbs x 10 (BPT).

6. Barbell skull crushers 5 x failure

7. DB lateral raises 5 x 10.

8. DB front raises 5 x 10.