Accessory Work
2 sets
10 bicep curls with 2 dumbbells (same time) and right after that 16-20 alt hand bicep curls with same dumbbells.
rest 1 min
8-12 tricep push ups and perform banded tricep turns right after (stick through blue/green band) and 16-20 reps.
rest 1-2 min and repeat

Accessory Work
2 rounds

10+10 half kneeling pallow press (controlled, pause 1 sec)
1:00 Side Plank Hold R/L
10+10 birddogs (controlled, pause 1 sec)
rest 1-2 min

Cool down
2-3 min light cardio
2+2 min low back / side smash with roller
1+1 min leg across body strech
1+1 min tricep strech
1+1 min wall pec/bicep strech