Warm Up 3 Rounds 

10 Rounds - Burpee to DB Bicep Curl

10 Reps - 1 Inchworm to 2 prisoner squats 

3 Rounds 

10-10-10 Reps - 3 Stage Bicep Curls

(close, middle and wide grip)

15 Reps - Tricep Pushups 

3 Rounds 

10 Reps - Standing BB Bicep Curls

10 Reps - Bicep Drag Curls

(Drag bar close to body, pushing elbow back)

30 Reps - Mt Climbers

3 Rounds - HIIT No Rest

30 Sec - Deadmill

15 Reps - Pushups

30 Sec - Mt Climbers

3 Rounds 

20 Reps - DB Skull Crusher

10 Reps EA - Plank Ups

3 Rounds 

20 Reps - Tricep Pushdown

20 Reps - Rope Hammer Curls