3 Rounds 

Preacher Curl Machine

Pushups

Plank Wall Taps 

3 Rounds 

Flat bench BB Skull Crusher

Revers Grip BB Curls 

Mt Climbers 

HIIT 2 Rounds 

Treadmill 1 min Run 1 min Walk

Push up to Side Lateral arm raises 

3 Rounds

3 Stage Rope Pushdowns

(start 3 steps back perform reps, move one step closer 3 stages) 

Straight Bar Cable Curls 

Jumping Jacks 

3 Rounds 

Alternating DB Curls 

DB Tricep Kickbacks 

Burpee