Armlifting 
Event Training
1. Rolling Thunder DL
2. Rogue Grandfather Clock DL 
3. Rogue Pinch Block DL 

Forearm Training 
Wrist Roller 
3-2-1-2-3 (60) 

Hammer Strength Gripper 
3x30 (90) 

Side Flexion & Extension (Grandfather Clock)
3x10 (10)

DB Wrist Flexion & Extension 
3x15 (15)