Arms

warmup: 5 min cardio
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down the line / skullcrushers / flat dbell flys / sprints /  russian plate twists
1. starting 35 lbs / 20 / 15 / 45 sec. / 20
2. starting 40 lbs / 15 / 12 / 45 sec. / 20
3. starting 45 lbs / 12 / 8 / 45 sec. / 18
4. starting 30 lbs / 8 / 20 / 45 sec. / 18
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mid cable fly / single arm kickback / heavy hammer curls / sprints / crunches
1. 20 / 14 each / 12 total / 45 sec. / 30
2. 18 / 12 each / 12 total / 45 sec. / 28
3. 15 / 10 each / 10 total / 45 sec. / 26
4. 12 / 8 each / 10 total / 45 sec. / 24
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