BAT Medley

On trainer's count:

Biceps Medley - 4 rounds.

20 alt BB biceps curls 25/45
20 T2T bent rows 25/45
biceps 21's 
Rest 30 sec.

Abs Medley - 4 rounds.  

20 sec. plank hold
10 plank complex R
10 plank complex L
20 back ext.
Rest 30 sec.

Triceps Medley - 4 rounds.

10 (ea.) seated uni OH triceps ext R 10/15
10 (ea.) seated uni OH triceps ext L 10/15
10 (ea.) shoulder crushers R 10/15
10 (ea.) shoulder crushers R 10/15
20 narrow pushups
Rest 30 sec

Post Rx to comments.

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HAPPY HALLOWEEN!  There will be a MANDATORY 1000 burpee penatly assessed to those who show up for a workout today without a costume.  

Please vote for best costume in comments.  Best costume (as judged by most votes in comments) wins a free month.  

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Evening workouts (5pm, 5:45, 6:30) are cancelled tonight at GPP. 

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Marcus discovers a better way to burpee-box jump.