4 rounds for time:

45 OH triceps extension 20/35
45 alt biceps curls 15/20 (R+L=1)
45 KB swings 25/35
45 bench dips
45 BB bent row 45/65

Post time to comments

Daily Extras - 

Walk 2 miles. See if you can loosen up some of that leg soreness.

Workout Notes: 

  • I'm guessing we need day off from legs. Enjoy. I doubt we'll be so lucky tomorrow or Fri. 
  • Changed this a little from years passed. Nearly 200 Aussies aren't advisable (anymore...:). 
  • Do the alt. curls conditioning style
  • Might need a bit of monkey motion (see vid) to get all the bent rows. Maybe a skosh, is all. 
  • If your elbows are tweaking from swinging biceps curls, lighten up and strict them. 
  • It's not my birthday! This USED to be my B-Day workout. Started at 40ish reps. Would add a rep every year on my b-day. At some point I figured it was enough! Might pull it out and re-vamp on the big 5-0. But you have a couple of years before that happens. OK, not really that long. 

Musings ...

Made this a long time ago. I feel like it's still relevant. 


Thanks Maria!