SLAUGHTERING ARMS

A1. Dumbbell Overhead Tricep Extensions
8 sets x 8 reps

A2. Dumbbell Bicep Hammer Curls Press
8 sets x 8 reps
- 8th rep has to be challenging - no rest between sets
- warm up sets do not count

JUMP AROUND

Box Jumps
6 sets x 1-3 reps
- 90% Max Height

ME FAST & ME STRONG

Barbell Bench Press w/ Bands
6 sets x 5 reps - rest 60 seconds
- approximately PR tension: 40% at bottom; 70% at top
- reps are to be performed explosively