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.
----------------------------------
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.
----------------------------------
Evening workouts (5pm, 5:45, 6:30) are cancelled tonight at GPP.
----------------------------------
Marcus discovers a better way to burpee-box jump.