2 pax met in the gloom of Cedar Falls Park and, weights in hand, trudged over to face the dreaded wheel of pain. With the Parks and Rec crew finishing up their work (at 5:50?) we took over the playground for some old-fashioned arm destruction.
The Thang:
Warmup: run the perimeter of the field. Limber up OYO as needed. To the playground.
Pullups x 10 on the Wheel, flapjack (assist as needed)
15 Irkins
20x slosh pipe overhead press/20x 25lb barbell curls (10 each arm), flapjack
Pullups x 10 on the Wheel, flapjack
15 Irkins
20x slosh pipe curl-and-press/20x 25lb barbell military press (10 each arm), flapjack
Pullups x 10 on the Wheel, flapjack
15 Irkins
20x slosh pipe overhead press/20x 25lb barbell curls (10 each arm), flapjack
Chinups x 10 on the Wheel, flapjack
15 Irkins
20x slosh pipe curl-and-press/20x 25lb barbell military press (10 each arm), flapjack
Chinups x 10 on the Wheel, flapjack
15 Irkins
20x bent-over-row with 25lb barbell/each arm
COT
