Three Rounds of :.
Biceps…
- Kettlebell Hammer Curls x 6 reps (70)
- Banded Curls x 12 reps (Black)
- Two-Handed Kettlebell x 25 reps (35)
Triceps…
- Mutt Bar Extension x 6 reps (66)
- CG Kettlebell Press x 12 reps (70)
- Banded Extensions x 25 reps (Black)
Cash Out: Roof L-Sit Chin Up - 3x5
L-Sit Chin Up…
“The L pull-up has features of both the pull-up and the half lever. This movement really forces you to use the back to pull properly, and as the legs and core have to be held in a static position as well, it means that it is almost impossible to cheat on this exercise, as long as it is performed correctly.
With L-sit pull-ups, your legs are raised in front of you which causes the center point of gravity to change. This shift in gravity makes this pull-up variation more difficult. In addition, holding your legs raised in front of your body creates an intense isometric contraction in your abdominals and prevents you from jerking to cheat”. - Bodybuilding Wizard
AVG HR - 125 BPM
MAX HR - 150 BPM
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