Complete 5 cycles of:
10 Dips
7 Pullups
10 Handstand Pushups
10 Inverted Rows
As with nearly all WOWs, this workout is scalable. Read on for beginner substitutes and variations.

How-to:
Warmup: 2 Grok Hangs, 10 fist pumps.
As often as we like to poke fun of those lopsided, top-heavy dudes strutting around the gym and preening in front of mirrors with NO Xplode-stained mouths, you gotta admit: they have great arms. Today’s Workout of the Week is heavily influenced by their preferred mode of exercise. It’s The Bro Workout, an upper body-centric complex. See, full body workouts are important, but the lower body stuff that the general population tends to ignore, like squats and deadlifts, enjoy an exalted position in the evolutionary fitness community – almost to the point of neglecting the upper body. This WOW address this phenomenon. Biceps and triceps and lats are crucial parts of the body that contribute to the overall function of […]

Original post by Mark Sisson

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Filed under: Fitness