Buff & Fluff Day
Nice day to smash out some shoulders and arms and allow some core recovery. This would also be a great day for legs, so you could just replace squats and sprints for some of the arms exercises, or do them on a different day.
1. arm superset for pump
2. another arm superset for pump
3. Shoulder pressing variation for pump
4. Incline db curl and press + Close grip swiss bar push ups for a final sick pump