Bring the Heat

Bring the Heat

STRENGTH

1. Barbell or dumbbell bent over row

5 sets: 10-8-6-4-10

Rest 2-3 minutes

Phase 2: Switch to underhand variation

2. Arnold press

3-4 x 6-8 

Rest 1-2 minutes

Phase 2: Increase reps to 8-10

3A. TRX rear fly

3 x 8-10

Phase 2: Increase reps to 10-15

3B. Dumbbell upright row

3 x 8-10

Rest 1 minute

Phase 2: Increase reps to 10-15

SUNS OUT GUNS OUT FIERY FINISHER – PHASE 1: 

AMRAP in 6-8 minutes; rest as needed. 

• Eccentric DB biceps curls x 10
• Alternating DB hammer curls x 10
• External DB rotation at waist x 10
• Diagonal DB curls x 10
• Diagonal DB half pulses x 10

SUNS OUT GUNS OUT FIERY FINISHER – PHASE 2: 

Decreasing ladder: 2-3 rounds total, resting 1 minute between sets.

• Half rep DB biceps curl + isometric hold from tall kneeling 
• Full rep DB biceps curls from tall kneeling

Perform 1 half rep curl + hold 5 seconds, then do 5 full curls. Continue in this pattern for 4, 3, 2, and 1.