BAT Medley

OTC - 

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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GPP will NOT be holding the 5:45 P.M. or the 6:30 P.M. workouts tonight.  The 5:00 P.M. is still ON!  

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It is a mandatory 1 trillion burpee penalty to not dress up for the workout today.

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No extra burps for Karen, Richard & Carly.