For Monday the 13th.
Warm up with half mile run or 800 row.
Curls 99: dumbell , triceps, cable column (33 reps each)
Raises 99: military press, standing laterals, front laterals
Circles 99: front, back, ABCs
Pull 99: seated row, boxing, cable cross
Low weight, high rep to failure.
4 victory burpees. 400 total reps.