3 sets of 8 bent rows (heavy - strict, no monkey motion as in the vid)
3 sets of 20 DB hammer curls (heavy)
rest 90-120 sec between each set


3 rounds of CYP&B
push HARD!  (rookies ignore)

25 plate cleans 25/45
25 double unders
25 burpees

Post weights used for shaping plus time of CYP&B to comments.


Some of us need to be careful of hammer curls. They can sneak up on that tennis elbow you've been nursing for the last couple of years and bite you if you go too heavy.  It's best to start lighter than you think on these. Much lighter than you'd approach a normal DB biceps curl. If your elbow starts to give you trouble during this exercise abandon ship and go back to regular "palms up" curls. 

Oh, for Hell's sake ... could THIS be the new weight loss trend?

Doubt you need to be a Matrix fan to appreciate this.