4 rounds for time:

50 DB biceps curls (strict) 15/20 ea.
50 OH DB triceps ext. 15/25
800m run

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Daily Extras -  Add 50 tap down crunches per round. 

Workout Notes: 

  • Biceps and triceps are strict. 
  • You may NOT partition. 
  • If the weight is too light, make adjustments. If it's too heavy, frickin deal with it. Hehe. That was only meant for some of the vets. 
  • Triceps are done with a single DB. 
  • What's a good sub for an 800? Usually 4 mins of something cardio. Give it a 7/8 out of 10 effort. 
  • Turn your palms up (thumbs out) for strict biceps curls. Don't swing the weight past your body on the down. 

PHOTO: Jimmy Dean Freeman

PHOTO: Jimmy Dean Freeman

In case you could use some knowledge while out using your fitness.