09/24 WOD

Arms/abs/cardio day... Another epic.

Barbell Curl
3 sets of 10 reps 55-65-67.5

Superset:

Overhead Cable Curl (subbed preacher curl)
3 sets of 10 reps 20-20-20 (dumbbells)

Cable Hammer Curls - Rope Attachment (subbed single kettlebell two hands)
3 sets of 10 reps 35-35-35

End of superset; resume normal sets

Alternate Hammer Curl
3 sets of 10 reps 25-25-25

Bench or Parallel Bar Dips - did parallel bar dips
3 sets of 15 reps

Skullcrushers
3 sets of 10 reps 45-50-50

Seated Triceps Press
3 sets of 10 reps 30-35-40

Triceps Pushdown - Rope Attachment (done on pullup rig, tons of friction)
3 sets of 10 reps 26-26-26

Air Bike
3 sets of 25 reps

Jackknife Sit-Up
3 sets of 10 reps

Hanging Leg Raise (or roman chair)
3 sets of 10 reps (last set knees to elbows)

30 minutes of cardio was stepping up on a 16" box. Mind numbing but feet and knees a bit tender. Did approximately 600 step ups. Legs should feel that.

Warmup: 500 singleunders, shoulder mobility stuff