Supinated Cable Pulldown 
8x8 (160) 
(rest :30 between sets) 

Omega Flying Dip 
8x8 (160) 
(rest :30 between sets)

8 rounds:
8 Nautilus Multi Biceps (70) 
8 Nautilus Multi-Triceps (70) 
(no rest) 

Icarian Standing Lateral Raise 
4x15 (25) 
(rest :30 between sets)

Cable Overhead Triceps Extension (rope)
4x15 (75) 
(rest :30 between sets)

Cabe Biceps Curl (rope)
4x15 (60) 
(rest :30 between sets)

IronMind Goreally Gripper 
4x30 (45)
(rest :30 between sets)

100 Band Triceps Pushdown