4/10

 A.  Tricep rope pull down, 6-8x4; rest 1:30  *make with a band attached to the rig (send video)

Did this green band.  4 rounds of 8 each arm.

B.  Seated row, 8-10x3; rest 1:30  *sit with leg out in front and attach a band to the rig (send video)

Did this using green band. 3 rounds of 10.

C.  Seated alternating bicep curls, 14 altx3; rest 1:30

Did this. 12# DBs, 15# DBs, 15# DBs. 

+

 8 Dumbbell strict press (light weight/keep ribcage down and don't arch back)

 10 No push up burpee box jumps

 80 jump rope singles

  rest 1:30

 x3

Did this.  Used a 20" box and 10# DBs. 

Round 1: 200 

Round 2: 1:48

Round 3: 1:47