0:54 Warm Up (×3)
Lightweight Hammer Curls – 15 reps
Press ups – 15 reps
Under-arm Rows – 15 reps
The Workout
Each Group = 3 exercises × 3 sets with 30 seconds to 1 minute rest between sets.
Take 3 minutes rest between groups.
1:44 Group 1 (×3)
Unassisted Prison Curl – 5-8 reps
Under Arm Pull Ups – 5-8 reps
Lightweight Hammer Curls – 11-15 reps
(Rest 3 minutes)
2:31 Group 2 (×3)
Plant Power Pull Ups – 5-8 reps
Close Body Hammer Curls – 8 -11 reps
Band Assisted Pull Up – 11-15 reps
3:42 Finisher “21s” AMRAP 5 minutes
7 Low to middle curls
7 Middle to high curls
7 Full range curls
Now go hit the cold shower for super human recovery ?
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