Arms

warmup: 5min cardio
--------------
 straight bar arm curls 100
 tricep pushdowns 150
-----------------
seated reverse flies with pullovers (light)
1. 15 / 20
2. 12 / 15
3. 10 / 12
4. 10 / 10
------------------
high skullcrushers with easy curls (heavy)
1.20 / 8
2.15 / 6
3. 12 / 6
4. 10 / 4
------------------
routine 1
- 45 sprint
- swings
- preacher curls

routine 2
- 45 sprint
- reverse pushdown
- rope 21's