Suns Out Guns Out

Unleash Your Inner Strength with This Workout

This one is meant to burn! Keep the weight light and set yourself up so that all three movements are performed unbroken for every set and every round.

5 Rounds

Score: Total Time

Score: Shoulder Press weight

Goal: 18-23 minutes. Each movement unbroken, so this doesn't mean to go fast.

Workout:

1 Set of Bicep Curl 21's

15 Shoulder Press

10-15 Diamond Push Ups

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Rest 2 minutes between rounds

Notes:

Keep the weight pretty light on the shoulder presses. 15 unbroken reps is a lot. We want the shoulders to be on fire.

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Choose a load on the curls that you can get all 21 reps done without putting the weight down. These are really meant to be done with an empty barbell or go with 10-20lb dumbbells.

Movement Help:

What are Curl 21's...

7 partial curls from the bottom up halfway, 7 partials from halfway to the top, then 7 full-range curls all in one set.

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Diamond Push ups....

Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Keep your body straight and lower it towards the diamond, then push back up.