Happy Birthday Jeff Schmidgall

METCON

For Time

21-15-9
Burpees
Box Jumps
Kettlebell Swings

ACCESSORY

4 sets of 10 Arnold Press

Lets move fast. All these movements are designed to keep you moving, so keep moving. We are looking for an average time around 8 minutes, but lets try to beat the average.

Sorry for the over zealous Men’s Health dude, but for your reference, this is what an Arnold Press looks like. WE WILL ADD A BICEP CURL TO THIS DEMONSTRATION. So bicep curl into a press. Try to get heavy for your 10 reps.