Sunday 10/1/17

9:00a
Superset
Bench Press 8-6-4-2 (205-225-245-265)
Scott Curl 4x8 (75)
(rest 1:30 between rounds)

Pre Exhaustion 
Nautilus Pullover (180) 10+1 assisted / 8+2 assisted
Supinated Grip Lat Pulldown (150) 9 / 9+1 assisted
Nautilus Pullover (120) 7+2 assisted / 7+2 assisted
Barbell Curl (65) 10 / 12
(rest 3:00 between rounds)

15-12-9
Pec Deck (90)
Seated Dip (90)
Supinated Grip Front Cable Raise (30)
(rest :30 between rounds)

2 rounds:
Dumbbell Lateral Raise 15 x (15)
Neutral Grip Dumbbells Together Press 10 x (15) 
Band Pull Aparts 50 x (red band)
(rest 1:00 between rounds)

Single-Arm Nautilus Curl 15+5 eccentric (100)
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4:30p
Trail Run (easy pace 34:18)
Telegraph Pass