Arms & 400s

Complete 3 rounds before moving on.

5 strict chin-ups
15 BB biceps curls  (strict) 45/65
400 m run

then, complete 3 rounds of: 

10 BB skull crushers 45/65
20 chair dips
400 m run

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Daily Extras - 4 rounds of:

90 sec wall sits
30 sec rest

Post consecutive wall sits to comments.

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Workout Notes:

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town - mountain - rock - bike = TIL