Kettlebell Cheat Curls: 53lbs
Kettlebell Skull Crushers - 53lbs
*Try to get 25 reps in 3 working sets.
Cheat Curls: 5-5-5-5-5 reps
Skull Crushers: 8-8-7 reps
Then:
Kettlebell Curls: 35lbs
Kettlebell Skull Crushers - 35lbs
*Try to get 50 reps in 3 working sets.
Curls: 20-15-15 reps
Skull Crushers: 20-15-15 reps
Effective and painful!
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Cash Out:
Roof Headbanger Pull Ups - 3x8
“Headbanger pull-ups are one of the best body weight exercises to build up your biceps. To perform headbanger pull-ups you pull yourself up to the bar (roof) and then push and pull horizontally, head in line with the bar”. - Strength and Physique
AVG HR - 137 BPM
MAX HR - 160 BPM
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