Friday 9/9/16

Strict Pull-ups 
5x8
(rest 1:00)

Tempo Bar Dips (:03 eccentric)
5x12
(rest 1:00)

Neutral Grip Lat Pulldown
Drop Set 1
6x (180)
6x (135)
9x (90)
12x (45)
(rest 2:00)
Drop set 2
4x (180)
4x (135)
6x (90)
9x (45)

Triceps Ext
15x (45)
12x (50)
3x9 (55)
(rest :45)

3 rounds:
10 Cable Curls (30)
10 Plate Raises (45)
(rest :30)