"Never Go Full Retard"

1)
3 Prong Curl Machine + Single Arm Curl Machine
12 reps (Middle Position) @ 45# + 12 Single Arm @ 25#
12 reps (Top Position) @ 45# + 12 Single Arm @ 25#
10 reps (Middle Position) @ 70# + 10 Single Arm @ 25#
10 reps (Top Position) @ 70# + 10 Single Arm @ 25#
8 reps (Middle Position) @ 80# + 8 Single Arm @ 25#
8 reps (Top Position) @ 80# + 8 Single Arm @ 25#
6 reps (Middle Position) @ 90# + 6 Single Arm @ 25#
6 reps (Top Position) @ 90# + 6 Single Arm @ 25#

2)
21-15-9
Rope Curls 140# +
Reverse Tri Cable Pushdown 120# +
Reverse Curl 45# +
Close Grip Bench 115#

3)
12 Skull Crushers @ 80# + max dips
10 Skull Crushers @ 90# + max pushups
8 Skull Crushers @ 100# + max dips
6 Skull Crushers @ 110# + max pushups
12 Skull Crushers @ 90#

4)
Hammer Curl Drop Set x 2
6 reps at each weight
55, 45, 35, 25

5)
Plyo Ball Crunches
10 Rounds:
20 Crunches +
10 Side Crunches (each side)

6)
Heavy Preacher Curl
90# X 6 reps
100# X 6 reps
110# X 6 reps

WOD)
4 Rounds:
Quater Mile Run
30 Wall Ball 20#
30 Box Jump Level 10