4 rounds for time:

45 OH triceps extension 20/35
45 alt biceps curls 15/20 (R+L=1)
45 KB swings 25/35
45 bench dips
45 BB bent row 45/65

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Daily Extras - 

Walk 2 miles. See if you can loosen up some of that leg soreness.

Workout Notes: 

  1. I'm guessing we need another day off from legs. 

  2. Changed this a little from years passed. Nearly 200 Aussies aren't advisable (anymore...:). 

  3. Do the alt. curls conditioning style. 

  4. Might need a bit of monkey motion (see vid) to get all the bent rows. Maybe a skosh, is all. 

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