Arms

warmup 1: 5min cardio
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warmup 2:
75 light hammer strength preacher curls
50 each side standing side crunch
100 tri extensions
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straight bar curl drops  / dips / reverse back extensions or bench crunches
1. 8 , 10 / 20 / 30
2. 6 , 12 / 12 / 30
3. 4 , 14 / 8 / 30
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skullcrusher drops / heavy hammer curls / leg swings (seated )

1. 8 , 10 / 12 total / 20
2. 6 , 12 / 10 total  / 20
3. 4 , 14 / 8 total / 20

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ball toss / down the line / double kickback
1. fail /  - /  15
2. fail / - / 12
3. fail / - / 10