Arms & Abs

warmup
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low cable curls  - behind back / incline cable tri extension / heal touches
1. 12 / 10 / 50
2. 10 / 8 / 50
3. 15 / 20 / 50

cable skulls / down the line / rope crunches
1. 12 / 1 / 20
2. 10 / 1 / 20
3. 15 / 1 / 20

hammer strength preacher negatives / dip negative / dead bug negative
1. 4 / 4 / 4
2. 3 / 3 / 3
3. 2 / 2 / 2