Two Thirties Instead of One Minute

Did some PVC passes to warm-up, but that’s about it.

Arms

5 Sets

• 8 Reverse Barbell Curl (35-50-50-55-55#)

5 Sets

• 12 Close Grip Bench Press (45-95-120-135-150#)

3 Sets

• 10-10-12 Decline Hammer Curl (30#)

3 Sets

• 12 Double DB Skull Crushers (30-30-35#)

3 Sets

• 12 Single DB Curl (60#)
• 20 Reverse Tricep Pulldown (Bar, 49 – 51.5 – 54#)

3 Sets

• 20 Cable Curl (43#)
• 12 MB Push-up

Midline

4 Sets

• 10 Partner Leg Lift + Throws

4 Rounds

• 10 Hollow Rocks
• 10 V-ups
• 30s Rest
• 10 Tuck-ups
• 10s Hollow Hold
• 30s Rest

A version of workout we’ve done countless times, which is just a minute rest after each round. This allowed us to keep up the intensity. It took me 6:08.