Bookmark this page for all our July 2017 Workout of the Day workouts. Check in daily for your motivation and inspiration.

These WODs are not intended to be full workouts but as exercises or techniques to add to your existing workouts.

HAMMER & SMASH

A1 Cable Bicep Curls W/Rope - Extra Pump At Top
A2 Cable Tricep Extensions w/Rope - Pull Aparts
4 sets x 10 reps + drop set (2-0-1-0)
- (2 sec lower - 0 - 1 sec lift - 0) rest 60 seconds

Combine & Swole. This is one of my Arm Super Sets. I'll do it solo and sometimes with a friend.

If you're alone, just move the cable up and down to be courteous to others.

If you're with a buddy you can zip through it on each of the sides. Go back and forth. One up & one down.

No rest between A1 & A2. You rest 60 seconds after A2.

Then 5th set is the drop set. I usually drop 20%/set but you can also drop it one pin/set until you have nothing left.

Enjoy.