10/02 WOD

Arms/Abs/Cardio

Barbell Curl
3 sets of 10 reps (55-65-70)

Superset:

Overhead Cable Curl - subbed preacher curls
3 sets of 10 reps (20-20-20)

Cable Hammer Curls - Rope Attachment - subbed kettlebells
3 sets of 10 reps (36-36-36)

End of superset; resume normal sets

Alternate Hammer Curl
3 sets of 10 reps (25-25-25)

Bench or Parallel Bar Dips - parallel bars
3 sets of 15 reps

Skullcrushers
3 sets of 10 reps (45-50-52.5)

Seated Triceps Press
3 sets of 10 reps (35-40-40)

Triceps Pushdown - Rope Attachment
3 sets of 10 reps (26-27.25-27.25)
subbed cobbled strap over pullup bar, tons of friction

Air Bike
3 sets of 25 reps

Jackknife Sit-Up
3 sets of 10 reps

Hanging Leg Raise (or roman chair)
3 sets of 10 reps - K2E's