Routine A - Rotation 3 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 75-6 x 55, DS:6 x 75-6 x 55

Close Grip Curl
warms x 2, 8 x 100, DS:8 x 100-8 x 60

One Arm Cable Curl
12 x 50, 12 x 50, 10 x 50

Tricep Pressdowns
warms x 2, DS:9 x 245-9 x 225, DS:9 x 245-9 x 225-9 x 180

French Press
warms x 1, 12 x 80, 10 x 80, CS:8 x 80-8 x 80 (close press)

One Arm Rope Pressdown
11 x 70, 10 x 70

Sprints Bike 24 Minutes
SSC 30 Minutes