Bi's + Tri's and Chest

Morning

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

Results
A.) Comp
B.) Comp

Afternoon

Work
A.) AMRAP 30 - 15 Hammer curls/15 One armed behind the neck triceps extension/15 push ups AFAP/15 chest wall squeeze @ 0202

Results
A.) 6rnds @ 25lbs

Evening

Work
A.) -

Results
A.) -

Notes:
Just banging out reps in my hotel room. Nothing glamorous, but it gets the job done.