R1-W3-D1

13-15 rep range/90 second rest between sets

Ring Pushups
BW x 15 easy set
BW x 15
BW x 15 getting a bit tougher
BW x 15 (10+5) 5-10 second shake out
BW x 15 (10+5)

Inverted Ring Pull-ups
BW x 15 legs elevated
BW x 13 legs elevated
BW x 12 legs elevated
BW x 13 (9+4) legs elevated
BW x 12 (8+4) legs elevated

Bicep
45 x 15 strict EZ curls
35 x 15 reverse grip EZ curls
45 x 15 strict EZ curls fiiiiiyyyyaa!
35 x 15 reverse EZ curls
45 x 15 strict EZ curls

Seated Leg Press Machine Calf Raises
270 x 15
270 x 15 wowza. Full stretch and press to bone support
270 x 15 great set
270 x 15 toes pointed outward
270 x 15 toes pointed outward-crazy sets. Molten lava in the veins.
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