Bi's + Tri's and Forearms

Morning

Warm up
A.) Foam roll back
B.) -
C.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) -
C.) Comp

Afternoon

Work
A.) AMRAP 10 - 10 Broken bar curls/10 Behind the neck triceps extension/10 behind the back forearm curls
B.) 3x5-8 Single arm standing cable curls
C.) 3x10 Bodyweight skullcrushers - superset w/15-20 diamond push ups
D.) 5min Ab intervals
E.) 4xME Floor L-sits

Results
A.) UB - 6 rounds @ 70lbs
B.) 50lbs
C.) Comp @ -3"
D.) Comp
E.) :5/:5/:4/:4

Notes:
Nice arm day today. Managed to work on some grip exercises along with bi's and tri's. I've never heard of a group of athletes complain more about their grip, but I suppose its not a muscle group that most train.