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HORSESHOES FROM HELL

A. Barbell Skull Crushers
4 sets x 10 reps (2-0-1-0)
- rest 45 seconds
- (2 second lower - 0 - 1 second lift - 0)

BICEPS OF THE APOCALYPSE

A. Barbell Lap Curls - Pyramid Up
4-6 sets x 15-3 reps
- keep increasing the resistance each set
- stop once you can only complete 3 reps

B. Barbell Lap Curls - Pyramid Down
4-6 sets x As Many Reps As Possible (AMRAP)
- at 3 rep max perform as many reps to failure
- reduce the resistance and perform AMRAP/ set