after a lonnnng weekend.

Focusing today on arms! blast em!

Bis:
Standing Cable Isolation 3 sets 10 reps
Sitting DB Curl 3 sets 10 reps per arm
Hammer Curls 3 sets 10 reps

Tris:
Skull Crusher 3 sets 10 reps
French Curl 4 sets 10 reps
Weighted Dips 3 sets 10 reps
Cable Single Arm push down (single arm rope Push down) 3 sets 10 reps


Crossfit Hardcore:
Test your Strength

Strict Press 1-1-1-1-1(no dip)

Push Press 3-3-3-3-3(dip/drive)

and perhaps.....

Mini WOD

3 Rounds
200M Run
Bear Complex(w/pvc or 35/45# bar)7 reps
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
=1 rep and bar must stay in hands for all 7 reps


Enjoy your Tuesday People!