Arms

I forgot to post this yesterday!


WARM-UP
5min run
   :30 walk -> :30 run -> 1min right side -> 1min forward -> 1min left side -> :30run -> :30 walk
3x12 clean & jerk = bar

Hammer curls

ARMS
Hammer curls
   1x20 = dumbbell 10s
   2x15 = dumbbell 12s
   1x12 = dumbbell 15s
Cross-body hammer curls
   1x20 = dumbbell 15s
   2x15 = dumbbell 20s
   1x12 = dumbbell 25s
Assisted dips
   1x20 = -100lbs (40lbs)
   2x15 = -90lbs (50lbs)
   1x12 = -80lbs (60lbs)
Overhead extensions
   1x20 = dumbbell 15
   2x15 = dumbbell 20
   1x12 = dumbbell 25
Forearm curls
   1x20 = dumbbell 8

Assisted dips

   2x15 = dumbbell 10
   1x12 = dumbbell 12

ABS
The 100
20 Lying leg lifts
20 Roll-ups
20 A-frames
Planks

HIIT
.05 @ 3.5mph
.1 @ 8.5mph (9.5mph for last one)
for 1.5 miles

Stretch
Sauna