50-40-30-20-10/10-20-30-40-50 reps of:
Football Bar Hammer Curls: 38-48-58-68-78
Football Bar Tri Extensions: 78-68-58-48-38
*Superset/Elite 38lb bar
29:00
Alternate movements. Start with 50 reps of
Curls, then move to 10 Extensions, then 40 Curls and 20 Extensions, and so on.
Cash Out:
3x8 KB Curls - 26lbs
3x8 Pin Rack Press - 95lbs
Eccentric KB Hold - 30 seconds @ 35lbs
Garage:
Football Bar Close Grip Press - 8x8 @ 78lbs
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