Complete:

50 DB biceps curls (strict) 15/20 ea. (try fewer than 3 stops)
Tabata burpees
50 OH triceps ext 15/20 (try fewer than 3 stops)
Tabata KB swings 25/35
50 v-ups (try fewer than 3 stops)
Tabata plate switches
50 jump squats (try fewer than 3 stops)
run/walk 1 mile

Post total number of “stops” from each lift (biceps, triceps, squats) to comments.

Workout Notes:

  1. Masters: 35 reps ought to be about right.

  2. Tabata = 20 sec “on” 10 sec “off” x8.

  3. I don’t expect you to get all 50 reps in ONE go, but try. Rookies might aim for up to 3 stops/rests.

  4. The higher your jump squat is, the more you’ll get out of them.

  5. Limit rests from counted exercises to Tabatas to less than 1 min.

  6. Keep HR up.

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Back and biceps with Roy Ross @ketokonduct! We love doing podcasts. We love doing videos. Thought we'd combine them. Maybe we'll call this "Watchcasting?"

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