Warmup: Active Stretching, 15 dips, 10 curls, warm up to your 10RM for EZ bar curls and overhead tri extensions
Strength: EZ bar curls superset with overhead tri extensions 4 sets of 10 @ 10RM
High Intensity: 4 rounds, 10 incline seated dbell curls, 10 dbell crossbody tri extensions, 8 curl bar curls, 8 cable wide grip tri pulldowns
Cardio: 1 400m, 2 200m, 4 100m, 6 50m, 8 25m sprints
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