Today I had nothing planned. No Metcon no strength no problem!
Bench press 3 reps body weight EMOM for as long as you can until you get bored? I think I was at 15 minutes and called it.
3 sets of 10 bicep curls . I think the bar was 55 lbs? Followed by 3 sets of tricep extensions. Same bar . So it went 10 curls, 10 extensions, 10 curls, 10 extensions 10 curls and 10 extensions and done!