Arms

warmup 1 : 5min cardio
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warmup 2 : 150 pushdowns (varying grip)
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easy curl bar drops with seated overhead tricep extensions
1. 8,6,4 / 12
2. 6,5,4 / 10
3. 5,4,3 / 8
4. 4,3,2 / 6
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single arm preacher curls with incline skull crushers
1. 7 each / 25
2. 6 each / 20
3. 5 each / 18
4. 4 each / 15
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hanging leg swing into dips with straight bar negatives
1. 15, 15 / 3
2. 15, 15 / 2
3. 12, 12 / 2
4. 12, 12 / 2
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outside
- band curls 20
- 12 close grip pushups
- jog first court then sprint 2nd , jog back