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Exercises

Set 1: 1 round
Wide Front Pull Ups
45 seconds
Transition
Transition
10 seconds
Lawnmowers
50 seconds
Transition
Transition
10 seconds
Twentyones
45 seconds
Transition
Transition
10 seconds
One Arm Across Body Curls
45 seconds
Transition
Transition
10 seconds
Switch Grip Pull Ups
45 seconds
Transition
Transition
10 seconds
Elbow Out Lawnmowers
50 seconds
Transition
Transition
10 seconds
Standing Bicep Curls
45 seconds
Transition
Transition
10 seconds
One Arm Concentration Curls
50 seconds
Transition
Transition
10 seconds
Corn On Cob Pull Ups
45 seconds
Transition
Transition
10 seconds
Reverse Grip Bent Over Rows
45 seconds
Transition
Transition
10 seconds
Open Arm Curls
45 seconds
Transition
Transition
10 seconds
Static Arm Curls
45 seconds
Rest
Rest
45 seconds
Neutral Grip Pull Ups
Neutral Grip Pull Ups
45 seconds
Transition
Transition
10 seconds
Congdon Locomotive
45 seconds
Transition
Transition
10 seconds
Squat Curls
50 seconds
Transition
Transition
10 seconds
Corckscrew Curls
45 seconds
Transition
Transition
10 seconds
Chin Ups
45 seconds
Transition
Transition
10 seconds
Seated Bent Over Back Flys
45 seconds
Transition
Transition
10 seconds
Curl Up/Hammer Down
45 seconds
Transition
Transition
10 seconds
Hammer Curls
45 seconds
Transition
Transition
10 seconds
Max Rep Pull Ups
30 seconds
Transition
Transition
10 seconds
Super Man
1 minute
Transition
Transition
10 seconds
In/out Hammer Curls
45 seconds
Transition
Transition
10 seconds
Strip Set Curls
1 minute


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