Complete 3 rounds before moving on.

5 strict chin-ups
20 BB biceps curls 45/65
400 m run

then, complete 3 rounds of: 

10 BB skull crushers 45/65
20 chair dips
400 m run

Post form thoughts to comments. 

Your legs need a break from lifting today.  Been hitting them pretty hard this week.  Went at the fronts of your legs on Monday & at the backs of them yesterday.  Let's run it off today. 

You are not in a hurry today.  Don't time this one.  Just stay busy and get it done. 

It is best to do the exercises in the order they are written today.  Strict chinups require a lot of input from the biceps.  If you've done the biceps curls first, your chins will suffer and you won't get all of the benefit gained from this workout.  Same is true of the push combo. 


Snaked from the GPP NWA site.  (Brandy, Shea, Mandy)