Routine A - Rotation 1 - Arms & Sprints

Hammer Curls
warms x 2, DS:6 x 70-6 x 50, DS:6 x 75-6 x 55-8 x 35

Close Grip Bar Curls
warms x 2, 8 x 90, DS:8 x 100-9 x 50

One Arm Cable Curl
12 x 40, 12 x 45, 12 x 50

Tricep Press
warms x 2, DS:8 x 245-8 x 225, DS:8 x 245-8 x 225

French Press
warms x 1, 12 x 70, 12 x 17, Compound: 12 x 80 - 12 x 80 (close grip bench press)

One Arm Rope Pressdowns
12 x 65, 12 x 65

Sprints Bike 24 Minutes