1/23- Deads & Arms

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

1a) Hex bar deads-   warm up sets-  10 X 140, 5 X 190, 210
8 X  230, 230, 240, 250, 255
1b) Ab wheel roll outs-
5, 5, 5 5, 5

2a) EZ bar curls-  warm up sets of db curls- 8 X 25, 30
8 X 55, 55, 60, 60, 65
3a) finisher-  twice through- db curls- 8 X 30, 6 X 35, 4 X 40
2b) EZ bar skull crushers-  warm up sets of db- 8 X 25, 30
8 X 55, 55, 60, 60, 65
3b) finisher- close grip push ups-  8, 6, 4 then 10, 6, 6