Exercises:

A Dumbbell Tricep Extension
B Suppenated Row
Tricep Kickback

A Single Double Double Skull Crusher
B Pullover
Flys

A Front Lunge
B Scoop Flys
Flys

Finisher: 

Coaches Choice

Equipment Needed: 

Heavy Weights

Hero Challenge 

+ 50 or 100 Burpees