Wod sept 4

Group warm up – smiles and high fives (or the mike Luik arm swing chest opener that he does for every workout no matter what body part)

4×20 alt hammer curls

4 x max ring rows single ring feet elevated

4×10/arm concentration curls

4×20 band pull downs

4 x 10/arm kickbacks

4×20 oh extensions

Amrap x 10 – 20 close grip push ups, 20 chin ups