3X10 3020 both arms same time first 5 reps then alternate
C1
DB OVERHEAD TRICEP EXTENSIONS
4X10-12 3010 1 second pause half way down last 5 or 6 reps of every set
D1
TRICEP BENCH DIPS
3X30 3010 rest in the middle of set if necessary keep shoulders active
amrap 12
10 toes to bar
5 hang db clean and jerks 45/30lbs
10 db reverse lunges 5/leg 45/30lbs
25 double unders
**sub jack knifes for t2b if needed
***100 single for 25 doubles