FLEXIN’ CHAINS OF CHAOS

Chains Bicep Curls
5 sets x 10 reps
- adjust chain length for weight distribution
- heavier as each link is lifted off the ground
- chain swing activates stabilizer muscles

PRESS THE HEAVENS

Db Alternating Shoulder Press
5 sets x 6 reps (2-0-1-0)
- 2 second negatives
- 6 reps = 6 reps each arm

OLYMPIAN GLUTEY DUTY

60 Seconds/Set X 4 Sets
A1. Kb Single Stiff Leg Deadlifts L/R
A2. Kb Bulgarian Split Squats L/R
A3. Kb Deadlifts
-3 second negatives
- if you fail rest until next exercise
- complete A1(L), A1(R), A2(L), A2(R), A3 - rest 60s
- use same kettlebells (kb) or dumbbells
- use a timer w/ buzzer (or 10 reps)