31 Seconds Better For 50 Reps

Out in the garage at around 4pm.

Conditioning

• 50 Bar-facing Burpees

Went out hot, settled in to a pace, and turned it back on for the last 10. I was done with 25 at 1:20 and finished at 2:58. I’d done this once before in August of 2016 and it took me 3:29, so 31 seconds in a huge PR! No warm-up either!

Arms

3 Sets

• 12 EZ Bar Curl (56-56-61#)
• 12 Tricep Pulldown (rope, 60-65-65#)

3 Sets

• EZ Bar 21s (45-51-51#)
• 10 Underhand Tricep Pulldown (60-71-71#)

3 Sets

• 10 Hammer Curls (35#)

Midline

3 Rounds

• 40 Weighted Flutter Kicks
• 20 Weighted alt V-ups
• 20 OH Plate Crunches
• 20 Russian Twists
• 20 Seated Leg Lifts

15# plate for everything. Finished in 6:18.