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: 

  1. I'm guessing we need day off from legs. Enjoy. I doubt we'll be so lucky tomorrow or Fri. 

  2. Changed this a little from years passed. Nearly 200 Aussies aren't advisable (anymore...:). 

  3. Do the alt. curls conditioning style

  4. Might need a bit of monkey motion (see vid) to get all the bent rows. Maybe a skosh, is all. 

  5. If your elbows are tweaking from swinging biceps curls, lighten up and strict them. 

  6. 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 while before that happens.

  7. Vid (R) is old but I still feel like it is relevant.

Musings …

Has Anyone Seen Tony?

I don’t feel like I really know ALL that happened during the “Gina Saga.” Nobody really seems to. So, I called Shmoop and Tony for a summit today. Thought we’d roll camera and give them both a chance to clear their consciences. Maybe I’d even get a thing or two off my chest. Funny thing is … no Tony. Hmm.