1/9- Deads & arms

Warm up sets- 
5 rounds of:
1a)- 10 jumping jacks
1b)- 20 16K KB swings

2a)- Hex bar deadlift- warm up sets- 10 X 140, 5 X 190, 210
8 X 230, 230, 230, 250, 250

2b)- Ab wheel roll out-
5, 5, 5, 5, 5

3a)  warm up curl sets-  10 X 45lb bar, 8 X 30 db
EZ Bar curls- 8 X 55, 55, 60, 60, 10 X 60
DB Curl Finisher set- 8 X 30, 6 X 35, 4 X 40
3b)  warm up tri ext sets- 10 X 50lb safety bar done close grip, 8 X 30 db
EZ Bar skull crusher- 8 X 55, 55, 60, 60,  10 X 60
Tri press down finisher set- 75 X 8, 6, 5