Good to have you back Robin!

Man love

WOD

3×10 Seated Dumbell Curls on Bosu ball

2 minute rest b/w sets

3×10 Seated Tricep Pressdowns on Bosu Ball

2 minute rest b/w sets

3×10 Seated Preacher EZ bar curls on Bosu ball

2 minute rest b/w sets

3×10 Seated Tricep overhead Extensions on Bosu ball

2 minute rest b/w sets

3×10 Super Duper Bicep concentration cable curls

2 minute rest b/w sets

3×10 Seated super ultra slow Lat Pulldown on Bosu ball

2 minute rest b/w sets

3×10 Pec Decs (really focus on squeezing the pecs for super burn)

2 minute rest b/w sets

3×10 Uber Duber concentration forearm behind the back curls sitting on the Bosu ball. (careful this is a gnarly one)

2 minute rest b/w sets

3×10  Laying down hamstring reverse curl while holding your breath for ultra concentration on the hammie. If you pass out you held the breath too long.

2 minute rest b/w sets

3×10 Ultra Super Slow Dumbell shrugs. (Super, super slow)

Cardio, 15 minutes Elliptical Machine (not to fast  as we want to stay in the “fat burning zone”, so that means heart rates at 65% -70%of maximum.)

Rest 3 minutes.

Flex in the mirror your newly pumped physique. Just be careful not to let everyone else see your doing it. Also wear your best affliction shirt, talk about how your training to do MMA, and stare down every female that walks within 20 feet of you(whistling helps) just to let her know your now training brazillian jiu jitsu and your the alpha male here.  After all you own this joint.

JMF

P.S. Robin is a star in the making. I am not sure if I am supposed to tell you. So I will let her say something in the comments. But I will say she has been handed an awesome opportunity.Go Robin!