First complete:
4 sets of 8-12 DB biceps curls (moderate)
4 sets of 20 bench dips (straighter legs are better)
then, "Cardio Stew"
For time:
row 1600 m
run 800 m
100 double unders (or 300 singles)
100 plate cleans 25/45
Post time to comments.
Workout notes:
Notice the starting position of the hands in strict biceps curls? Palms are forward, not to the sides.
Remember, we do lots of different types of biceps curls. Primarily there are shaping curls, like the ones we are doing today, and there are conditioning curls (see GPP Shaping vs Conditioning Curls). Don't mix them up. If you do conditioning curls on shaping day, you'll lose the benefit.
Take those bench dips lower and more strict than normal. You aren't storming for time with these. You are shaping triceps. Slower, stricter movements with a larger ROM are better. If you are cranking all 20 of these out no problemo, you'll need to add a weight to your lap for increased resistance.
Have you noticed yourself slumping forward during squats? Katie and Wendy have a cool method for preventing this. To keep your chest up and weight in your heels, clasp your hands behind your back. Sometimes this'll straighten you right up.