Partner Arm Medley + Arm Circuit and Tabata Situps

Morning

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

Results
A.) Comp
B.) Comp

Afternoon

Work
A.) AMRAP 10 - partner arm medly - 10 Broken bar curls - 10 behind the neck triceps extension - 10 behind the back forearm curls
B.) 3x Chin up hold/curl - superset w/20 diamond push ups
C.) 2x Heavy DB curl - bodyweight triceps extension - Light DB curl (slow) - Russian diamond push ups
D.) Tabata Situps

Results
A.) 7 rounds @ 60lbs
B.) 2/2/2 - 20/10-7-3/10-5-5
C.) Comp @ 50lbs/17.5lbs
D.) 9

Evening

Work
A.) -

Results
A.) -

Notes:
Nice way to cap off the end of the week. Everyone now fears Tabata.