By:Bobby KwasnyPosted: Sep 20th, 2017In: WOD STANDARD SLEDDOG WARM UPA1BARBELL CURLS4X8-10 4021 B1SEATED DB HAMMER CURLS3X8-10 3021 both hands same timeC1CABLE REVERSE CURLS4X8-10 3010 use EZ curl bar if availableD1SINGLE ARM STANDING TRICEP PUSHDOWNS4X12-15 3011 use attachment of choice, rest after 2nd armE1DB OVERHEAD SINGLE ARM TRICEP EXTENTIONS3X10-12 2020 rounds of 21-15-9 of: calorie row front squat 135/95lbs from floor db reverse lunges 35/25lbs