Biceps/Triceps and tabatas

 3 sets 10-12 bis and tris:

21-bicep curl
concentration curls
reverser biceps
hammer curls (up 1, down 4)
overhead press
tri machine
dips
tri kickbacks

 

I did some ab machine crunches while waiting for the girls to finish up weights. 3 sets 20 at 80 lbs.

TABATAS

8 intervals each of 30 seconds on, 15 seconds rest
jump rope
kettle ball swings
v-ups
hip thrusters