Switched Days 1 and 2 because Friday and Monday were two intense days that offered me little recovery between... now I've given myself an extra day, and I can hit a hard routine practice first thing Monday once I get my new choreography.
Morning - Short Routine Practice (20 minutes)
Evening - Weights (Arms & Calves)
EZ Bar Curl 40x12 40x10 50x8 50x8
Straight Cable Curl 50x8 40x10 40x10 40x10
Dips 10, 10, 8 + 1 set of 15 Bench Dips
1-Arm Reverse Grip Press Downs 10x12,12 10x12,12 15x10,10 15x12,12
Donkey Calf Raise 100x10 140x15 180x12 200x10
Seated Calf Raise 45x12 45x12
Duration: 35 minutes
Total Sets: Bis=8 Tris=8 Calves=6
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