Mutt Bar- Arms...

4 Rounds - 30 reps each round

Mutt Bar Curls - 44lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide 

Mutt Bar Extensions - 44lbs - Hammer Grip 

30 reps each round. 240 total reps

Cash Out: 

Mutt Bar Hammer Curls - 2x16 @ 66lbs - 4 Wide, 4 Closer, 4 Hammer Grip & 4 Wide 

Isometric Static Flex

Pelican Curls - 5x5

Around-the-World Pull Ups - 2x3/3

One of the most challenging, yet effective bodyweight exercise for targeting your biceps. 

How To Do It: As you lower, your arms will extend behind you, your elbows should have neutral rotation. While lowering forward, your palms will begin to face forward. Make sure you keep a nice flat back.  Do not extend to full elbow extension unless you are advanced in the exercise, as it can place a lot of pressure on the elbows. Keeping the elbows pulled together being your back, use your biceps to pull you back up to the beginning form.

AVG HR - 123 BPM

MAX HR - 164 BPM