1/3- Deads & arms

Warm up-
16K KB swings-
5 X 20

1) Hex bar deads-  warm up sets- 10 X 140, 5 X 190, 210
8 X 230, 230, 230, 230, 230

2a) DB Curls- 10 X 25, 8 X 30, 6 X 35 -pause- 6 X 35, 8 X 30, 10 X 25
                       8 X 30, 6 X 35, 4 X 40 -pause- 8 X 30, 6 X 35, 4 X 40


2b) DB skull crushers- 10 X 20, 8 X 25, 6 X 30 -pause- 6 X 30, 8 X 25, 10 X 20
2c) Tri press downs-  8 X 75, 75, 75, 75