Metcon

4 Rounds

• :40 sec work/:20 sec rest
1. Row
2. DB Thruster
3. Ring Row
4. KB Swing
5. V-up

Niko C.
Fireman 

Arms #77

Arms

• Rower Curl
• 250m
• Standing DB Curl
• 4 sets: 12, 10, 8, 6 reps/arm
• Banded EZ Curl
• 4 sets x 10 reps
• Banded Skull Crusher
• 4 sets x 10 reps
• Single-arm Overhead Tri Ext.
• 4 sets x 12 reps/arm
• Weighted Tri Push-up
• 50 total

Niko C.
Fireman

Chest #77

Chest

• Divebomber Push-up
• 40 total
• Decline Bench
• 5 sets: 12, 10, 8, 6, 4 reps
• Banded Bench
• 4 sets x 10 reps
• Wide DB Press
• 4 sets x 12 reps
• Forced Rep Push-up
• 3 rounds
• Perform until failure, then have partner assist with 5 more reps.

Niko C.
Fireman

Legs/Core

5 Rounds

• Back Squat 225# x 5
• GHD Sit-up x 10
• Floors on Stair Climber x 15
• Sit-up x 20

Niko C.
Fireman

Shoulders

Shoulders

• Handstand Push-up
• 5 sets x 10 reps
• If no HSPU: Floor seated DB press.
• Seated Barbell Press
• 5 sets: 12, 10, 8, 6, 4 reps
• Cable Front Raise
• 3 sets x 15 reps
• Barbell High Pull
• 3 sets x 15 reps
• DB Shrug
• 3 sets x 20 reps

Niko C.
Fireman

Arms #76

Arms

• Dip
• 10, 9, 8, 7, 6...1 reps
• Keep rest to minimum.
• Barbell Skull Crusher + Tri Press
• 4 sets: 16+16, 14+14, 12+12, 10+10 reps
• DB Kickback
• 4 sets x 10 reps
• Seated DB Dropset
• 4 sets: 10+10 reps
• Perform 10 reps, drop weight 33-50% and do 10 more.
• Barbell Curl 21's
• 3 rounds
• Chin-up
• 10, 9, 8, 7, 6...1 reps
• Keep rest to minimum.

Niko C.
Fireman 

Chest #76

Chest

• Hand-release Push-up
• Regular x 15 reps
• Wide x 15 reps
• Narrow x 15 reps
• Bench Pause
• 5 sets x 5 reps
• Pause for 2 count at bottom of rep.
• Decline
• 4 sets x 10 reps
• Incline DB Press
• 4 sets x 12 reps
• Hand-release Push-up
• Narrow x 15 reps
• Wide x 15 reps
• Regular x 15 reps

Niko C.
Fireman