August Of Arms

Strength: Heavy bent over rows
5 reps every 60 seconds with 60 seconds rest in between for 5 Minutes

-3 Minutes max Ab-Mat sit-ups (RX+ toes to bar)
-Rest 90 seconds
-3 Minutes max box jump overs @20 (everyone)
-Rest 90 seconds
-3 Minutes max Slamball @30/20
-Rest 90 seconds
-3 Minutes max double-unders

Afterburner: Flat Bench Dumbbell Crush Press
Lie on a flat bench with a dumbbell in each hand. Crush them together on your chest so your knuckles are facing one another, and press them up, keeping them in contact with each other the entire time. Rep out here, again, stopping 1 or 2 reps before failure.

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