1/16- Deads & arms

Warm up sets- 

100 KB swings-
3 X 20 X 16K, 2 X 20 X 20K

1a) Hex bar deadlift-  warm up sets- 10 X 140, 5 X 190, 210
8 X 230, 230, 240, 250, 250

1b) Ab wheel rollouts-
5, 5, 5, 5, 5

2a) EZ bar curls-    warm up sets of db curls-  8 X 25, 30
8 X 55, 55, 60, 10 X 60, 65
3) DB curl finisher- 8 X 30, 6 X 35, 4 X 40, 
10 X 35, 3 X 40

2b) EZ bar skull crushers-  warm up sets of db skull crushers- 8 X 25, 30
8 X 55, 55, 60, 10 X 60, 65
4) Tri pressdown finisher- 75 X 8, 6, 4
75 X 8, 4