Bi's & Tri's + Gymnastics and Fatality Sets

Morning

Warm up
A.) Foam roll back and hips

Work
A.) 3x15 standard crunch

Results
A.) Comp

Afternoon

Work
A.) AMRAP 10 - 5 Strict chin up/5 diamond push ups
B.) 3x Isolated DB curl - superset w/ 8-12 behind the neck DB triceps extension @ 1515
C.) 2x Cable curl & Cable behind-the-neck triceps extension

Results
A.) 9rnds
B.) UB - 15/11/8 @ 45lbs
C.) Comp

Notes:
Was feeling a big toast today, kept it short. Julie came along today and had a good day. Well, at least from what she said. :D