Complete 3 rounds of the couplet before moving on.

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

Complete 3 rounds of the quad set before moving on.

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 of the quad set before moving on.

10 pushups (strict) 
20 shoulder crushers R 15/20
10 pushups (strict) 
20 shoulder crushers L 15/20
Rest 30 sec

Post Rx, or reps missed to comments.

Daily Extras - 50 burpees

Workout Notes - 

OYC - On YOUR Count. Go slow. Control the weight. Use strict shaping bias form. 

  • Be precise with your rests. 30 sec only please. 
  • The point of this workout is to continually build lactic acid in the muscle cells over multiple sets. If you rest too long, lactic acid clears and you don't get as good of a pump. Those who are best at shaping muscles on the human body (professional body builders) will tell you the "pump" is critical to muscle shaping success.
  • No, we are not body building (compare our measly 3 sets of relatively high reps to their 30 sets of 6-12 reps.). While we don't embrace the body builder's methods, we surely can use their techniques to achieve our own.

America First Jazz Dancer hopefuls crushing the "stadiums" workout last night in the heat. Are you ready for August?!