Complete 3 rounds OTC

20 squats
20 high step lunges (R+L=2)
rest 30 sec

Complete 3 rounds OTC

10 uni bent rows R 15/20
20 uni DB biceps curls R 15/20
10 uni bent rows L 15/20
20 uni DB biceps curls L 15/20
Rest 30 sec

Complete 3 rounds OTC

10 pushups (strict) 
20 shoulder crushers R 15/20
10 pushups (strict) 
20 shoulder crushers L 15/20

Post Rx, or reps missed to comments.

"Are you FRICKIN crazy? We just did this one! It wasn't even a week ago! STUPID B******!"

THAT'S the thing. We like to circle back to a brand new workout within a week or so of dropping it on you. It gives you a little more experience with it. 

There were a lot of you who LOVED this workout. We did too. Many of you said stuff like: 

"I think I could have gotten more out of it if I'd have known ..."

We hate the thought of anyone leaving benefits on the table due to inexperience with a workout. Hate it. So, let's do it again. Only this time - better!

Workout notes:

We found that Vets did better when they used a couple of different weights for biceps. For example, if you aren't feeling those biceps curls, you'd do well to incr the weight of the bent row for a pre-fatigue then switch back to the Rx'd weight for the 20 curls. This works better (in general) than just going heavier altogether. 

You might consider carrying a weight (anywhere really) during those squats to feel more from the lunges. 

If you are breezing the triceps superset, consider doubling pumping the pushups. Yeeouch! 

We are going straight at your muscle bellies with this workout. If you do it right, your hams, glutes, biceps and triceps will be good n sore. Also, by working unilaterally, you emphasize core development. It's a two'fer! Perfect way to end the week.

Finish all three rounds of each series of exercises before moving to the next series. 

Make sure you put the rests in there. Put them where they are written. Only one rest per round (Three rounds per series). 

This is a classic pre-fatigue workout. Pre-fatiguing is where you tire out auxiliary "helper" muscles (secondary movers and stabilizers) then isolate and blast the primary mover. This promotes better development. It's cool because you hit everything, so it's functional AND looks good ON!

A thought on "Monkey Motion."