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strength
close grip 5x8
skull crush 5x8
push downs 3x8
reverse grip pushdowns 3x8
weighted dips 3x10
st bar curls 5x8
alt DB curls 3x10
3 sets of “21’s”
preacher curls 3x8
concentration curls 3x12
CARDIO
bleachers with keg on shoulder 3 times back and forth
2x100’s 2x90s 2x80s down to 10 and all the way back up to 100yd (suicide sprints) 
 

i bet you get an amazing pump with this workout. your arms must be throbbing after this session. you guys go through a lot of tshirts? haha

It must suck having to ask your woman to open your peanut butter/pickle jars the day after this workout… LOL. Man this sounds intense.

Do you guys ever throw in any grip or forearm work with these sessions or do you throw that in with other sessions?