5-10-3

As we finished round 1 of below and the comment was “Well that is harder than it sounded” that would set the tone for the day…
Format is a 5 Rep count of exercise with a 10 second HOLD on the 5th rep. 3 consecutive sets then rest for 15 seconds. We had 3 varying derivations of each muscle group for a 3 x 3 set.

Chest: Std Merkin, Narrow Merkin, Diamond Merkin
Shoulder: OH Press, Carolina Dry Dock, OH Press
Bicep: Std Curl, Narrow Grip Curl, Std Curl
Tri: Skull Crusher; Kick backs, Skull Crusher ( some did Dips)
Back: Bent row; Right Arm Lawnmower; Left Arm lawnmower
Legs; Std Squat, Switch Stance Squat (Right Foot); Switch Stance Squat (Left Foot).

3 rounds of LBC in the same 5-10-3 format