3 sets ea. of:

5 ring dips
8 narrow med ball pushups (3 count down, 2 count up)
10 BB skull crushers AHAP
15 OH triceps ext AHAP

Post results of workout to comments.  


"Don't bother just to be better than your contemporaries or predecessors.  Try to be better than yourself."

- William Faulkner


Slight bend in the knees. Straight back.  Reverse grip.  Head neutral.  Feet and grip at shoulder width. Bar pulled til upper arms are parallel to the floor.  "Killin THIS" look on his face!  Ryan Demos PERFECT mid position for the Bent Row!