4-12-24

 Thunder Bros Arms

Superset

15-12-10-8

Close grip bench with 3 second negative and 1 sec pause at bottom

straight into

4x10

BB curls, 3 sec neg

Close grip weights 95, 115, 125, 145

BB curls at 65, 70, 75, 80

Superset

15-12-10-8

Dips on the horns

Banded with red band for the 15, bodyweight for the 12, weighted with 35# for the 10 and with 50# for the 8.

Straight into

15-12-10-8 each arm, alternating

DB curl with 3 sec negative, 35#

For time:

5 rounds

15 cal bike

10 deadlift 225#

10 box jumps, 24"

Time: 10:50

Bike at 75 rpm the first set then 62-65 the others. DL were 10 then all 6-4, shouldve held on for 10 on the last set. BJ ub.

15 min z2 bike

127 cals

Avg 48 rpm the first 7:30 min

Avg 58 rpm the 2nd 7:30