Power Clean - Build to a tough 3 reps
45 lb Barbell Bicep Curl – Max Reps
GHD Sit Up or Ab Mat Sit Up – Max Reps
Dips – Max Reps
Complete 8 full rounds of:
20 seconds work : 10 seconds rest at each exercise before moving to the next. There is no additional rest for transition. Use an unloaded barbell for Bicep Curls and medium to light band for Tricep Push Downs.