Bar Power Jerks
GHD sit ups
Then
10,9,8,7,6,5,4,3,2,1
Weighted Bar Dips (25#)
Bar Curls (25's on each side)
Then
10.9.8.7.6.5.4.3.2.1
Standing overhead tri extension (90# Dumbbell)
hanging Roll ups from Rings
Last...
20-15-10-5
Dumbbell hammer Climbs (#'s 20-30-40-50)
Kick backs (#'s 20,25,30,35)
Overtime:
4 x burnouts on Calve raises
Rest day... hahahaha
GFY rxd
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