Warmup:

5 minute row

40 arm raises with 5 lbs

10 arm circles with 5 lbs

Stretching.

Set:

3x

8 @ 60 single arm row

10 @ 25 crunch/oblique

10 @ 25 cable chest press

10 @ 35 standing cable fold

10 TRX delt fly

Cool:

10 x KB powerclean whatever the heaviest one LA Fitness has

(These things sucked. The grips are rough and really tore up my hands, but I did one arm so I had to do the other)

Abs

Rollout