Bi's & Tri's

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads
C.) 30min walk (partially uphill) - 50 single unders w/heavy rope every few hundred feet

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

Afternoon 

Warm up
A.) -

Work (10 intermittent air squats AFAP)
A.) 3x10 DB strict curls - superset w/10 DB Hammer curls
B.) 3x10 BB drag curls - superset w/10 behind the neck BB triceps extensions
C.) 3x10 Rope curl - superset w/10 bench skullcrushers
D.) 3x10 Rope triceps pull down - superset w/8-12 chin ups
E.) 3x10 Single arm cable triceps pull down
F.) 3xME T-curls - superset w/ME behind the neck DB triceps extensions
G.) 10min Abs

Results
A.) 50lbs
B.) 45lbs
C.) 150lbs/130lbs/110lbs - UB
D.) 80lbs/60lbs/40lbs - 10/8/8
E.) 40lbs
F.) 30lbs
G.) Comp

Evening

Work
A.) -

Results
A.) -

Notes:
Rose to the challenge of a legendary arm day!