Don't confuse this workout with our other "run the rack" workout. This one is done in rounds, instead of back to back sets of the same muscle groups.
After you storm up the rack with biceps, move straight to the next exercise (OH BB press) without taking a rest. Do the same from biceps OH BB press to triceps ext. Then go run. Do it four times.
We are leaving the legs out of it (well ... except the run) cause they are hashed from yesterday. They need a rest from lifting.
Love it when old friends come back home to visit. (Ash) Now, it's your turn JMc!