2X12-15 3011 then 2X12 3011with 1 second pauses on the last 6 reps, grip of choice
B1
STANDING DB OVERHEAD TRICEP EXTENSIONS
4X10-12 3011 add three quick rep after every set
C1
DB SPIDER CURLS
4X10-12 3021
D1
SEATED DB HAMMER CURLS
3X10 3021 first 8 reps both hands same time last 4 alternate arms
60 calorie row
50 db snatch 50/35lbs alt hands every rep
40 kettle bell swings 53/35lbs
30 ctd ctb chin up burpees
for time
**sub 30 ctd burpees if ctb ctb isnt possible