So you think you've got Triceps?

Think you've got Triceps?
Warm up-
jump rope for 5 min
    Moderate steady pace
barbell roll out 10 reps
    Go Slow with these and focus on firing up your core and shoulders. Feel free to up the reps and even do some shoulder rotations if you need to.
  Workout- 
 Set 1.
T-push up 10 reps
Diamond  10 reps
Wide (position your hands out further than you usually would) 10 reps
    1 minute of jump rope
 Set 2.
Narrow (position your hands closer in) 10 reps
Elbows scrapping your sides10 reps
Forearm (forearms and palms down-ignite your forearms by pushing down with your hands) 10 reps
    1 minute of jump rope 
Set 3.
Pike (feet up on a chair or stool and keep your hips up and biceps inline with your ears)10 reps
Upper and lower body elevated 10 reps of each. (16 inches off the ground is a good place to be)
One leg (get one of those feet of the ground and hold it 6 inches off the floor)10 reps each leg
     1 minute of jump rope
 Set 4.
One arm (it's ok if you need to make these elevated at first, but over time I want you to work on getting        them level with the floor) 10 reps each arm.
Plyo clapping (explode and get high) 10 reps 
Aztec (it's like a plyo...ok, double plyo, explode up while bringing your feet up too. Touch your feet with your hands)10 reps
      1 minute of jump rope
Set 5.
Judo (butt in the air and dive down while bending your back to come up,then reverse the movement)10 reps
Barbell (get a death grip on a barbell and lock your core in)10 reps each
Back arch (do your standard pushup but when you get to the top, arch your back by engaging your abs)10 reps
Having a "Jump Rope" resting minute after 3 exercises is allowed and ok. Taking one after 2 exercises is tolerable, but weak. And having one after every single exercise, is just pathetic.
Want more of a challenge? every  four exercises throw a 25-55 lb disk on your chest and knock out 40 sit ups.
Still craving the pain? Wicked! try going through it twice.

...Don't even think about it. You're done here. Go get a high protein low carb meal.

Don't forget to stretch,roll out,and ice if necessary.
Remember, "Pain is weakness leaving the body."-SEALFit